Lift Your Butt With These 5 Simple Moves
OK, so there are way more important things in life than how your butt looks in a pair of pants. But if you'd like to raise your seat to where it was before the desk job, commute, and streaming TV squashed it like a floppy pancake (or at least get it close), try these five simple moves.
"In addition to working the glutes, they also target the legs and core, which further increases metabolism and your all-around strength," says celebrity trainer Autumn Calabrese, creator of the21 Day Fixand21 Day Fix Extremeprograms. And a tight tush isn't just about vanity. "Your glute muscles are primary movers, which allow you to run, jump, and change directions," says Calabrese. "When they're strong, any activity is easier," whether that's walking your dog or, you know, unloading that half-case of wine you just picked up from the store. Try 'em—aim to do them twice a week—and see for yourself.
Why:They may sound a bit terrifying—you're surrendering what?—but this simple move is sure to firm your butt quickly. It also gets your heart rate up, so you'll burn more calories while strengthening your quads, hamstrings, and glutes simultaneously, says Calabrese.
How:Stand with feet together, holding dumbbells, if preferred, at shoulder level. Keep the chest lifted and core engaged throughout the entire range of motion. Step one leg back and lower knee to ground, then repeat on the opposite side, coming to a kneeling position. Slowly reverse the motion one leg at a time, returning to standing position. Repeat with the opposite leg leading. Do 2 sets of 10 reps.
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Ballet Butt Lift
Why:The outer glute muscles can often be some of the tightest. This move stretches the area and also tightens it, resulting in a firmer, more lifted posterior, says Shannon Fable, certified professional trainer and director of exercise programming at Anytime Fitness.
How:Assume a seated pretzel position (one leg bent in front and one leg behind you). With a long spine, lean forward and place hands on the floor. Lift and lower the back leg, maintaining the box shape. Be sure to initiate the lift from the butt and not the knee. The whole leg should leave the floor. Keep in mind, this is a small movement so don't be concerned that the leg is not leaving the ground very far. But, if you're having trouble getting the leg off the floor at all, come onto the elbows instead of remaining upright. Do 2 sets of 10 reps on each leg.
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Why:This move not only targets your outer glute muscles, but it also works your hamstrings and quads, resulting in a three-for-one move, says Calabrese.
How:Begin with feet in a hip-width parallel position and a dumbbell in each hand at shoulder level. Bend the front knee and step the other leg back and across the center of your body, bending both knees to a 90-degree angle. Next, return to a standing position with feet parallel in hip-width position. Complete reps on one leg and then switch sides. Do 2 sets of 10 reps on each leg.
MORE:4 Moves To Slim Your Hips And Thighs
Clamshell Cheek Squeeze
Why:You've seen the glute bridge before, but this time we've added an extra movement that lifts and tightens your booty even faster. Bonus: Your hamstrings will also get a killer burn from this exercise.
How:Lying on your back, with feet flat on the floor and knees together, lift your glutes up into a bridge position. Once the hips are elevated, come up onto the balls of your feet. (You'll keep your heels lifted for the duration of the set.) Now, open the knees out to the side, keeping glutes lifted and heels together. Pause for 10 counts, then bring knees back together. That's 1 rep. Complete the reps, then lower back down for a short rest before moving onto the next set. Do 3 sets of 10 reps. Throughout the movement, keep your big toes on the ground and your heels glued together for the best effect.
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Why:One of the best things about training your glutes is the versatility of the exercises, especially combo moves that work multiple areas of your butt simultaneously. The side/back lunge is one such move, says Calabrese. Not only does it target your outer glute muscles, it also hits your lower butt area closest to your hamstrings, aka the area you want to lift the most.
How:Start with feet in a hip-width parallel position and a dumbbell in each hand. Step one leg out to the side, bending the knee to 90 degrees, knee directly over the toes, and lowering the glutes back and down while keeping the other leg as straight as possible. Push off with the bent leg and return to standing position. Next, step straight back with the same leg that you lunged to the side with, bending both knees to 90 degrees, front knee directly over your toes, and then push off the floor with the back leg and return to a standing hip-width parallel position. Complete reps for one set and then repeat on the opposite side. Do 2 sets of 10 reps on each leg.
Video: 5 Underbutt Isolation Exercises for Ultimate Booty Lift
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