Those girls. With the butts. The ones who can make guys everywhere turn googly-eyed. Their bathing suits fit perfectly, and we hate them for it. How do they do it?
I spoke with one beach bod goddess (sorry guys… she prefers to be left unnamed), and she narrowed it down to this list. You may or may not have guessed that it’s not all about the ass. Toning your hamstrings and hips is just as important while sculpting those perfect glutes. Here’s what this booty queen had to say:
- Pulsing squats. With your feet shoulder width apart, squat to a 45 degree angle. Make sure your knees are in-line with your feet, never letting them bend past your toes. (It should feel like your about to sit back on a chair). Bounce, or pulse, for one set of 100. This should get your muslces nice and warmed up. For more of a challenge, hold weights while you pulse.
- Plie squats. With your toes pointed outward, squat anywhere between 45 and 90 degrees, making sure your toes stay in-line with your feet. Squeeze your butt the entire time, especially on the way up. Do three sets of 30. For more of a challenge, add some weights.
- Dead lifts. This time, you’ll definitely want some weights. With your feet shoulder width apart and knees slightly bent, bend forward with the weights down in front of you and your back straight. As you stand back up, squeeze your glutes and bring the weights back to your side. Do three sets of 50, and add weight if it seems too easy.
Next, drop to your hands and knees:
- Heel raises. Raise one leg straight up in the air, with your knee bent at 90 degrees. Keeping your foot level, push your heel straight to the ceiling (you’ll feel this one in your hamstring). Don’t forget to do the other side! Do three sets of 30 on each leg. For more of a challenge, do these on a bosu ball.
- Donkey side kicks. Bring one leg straight out to the side. Raise it to hip level, hold for a few seconds, then bring it back down. After the first few reps, especially since your glutes are already getting tired, you should feel it working in both legs. Do three sets of 20 raises on each side.
- Supermans. If you’ve tried our Ten Simple Ways to Awesome Abs, you may already be familiar with this exercise. It tones your hamstrings and glutes, too! Lift opposite arm and leg straight out. Hold this balancing position for 10 seconds, and then switch. Do 2 sets of 25 on each side.
Lastly, lay down on your back:
- Bridge ups. With your knees bent straight up and heels as close to your butt as possible, raise your hips straight up. Hold this position for a few seconds, and the lower back down while squeezing your butt the entire time. Do 3 sets of 30.
- Single leg bridge ups. The same idea, but now one leg at a time. Make sure that your support leg stays straight ahead, not allowing your toes to point inward or outward. Do 2 sets of 20 on each side.
Remember, weight training is important for any muscle group. Although spot training for burning fat sadly does not exist, by working on your glutes, hamstrings, and hips, you’ll be increasing muscle mass. I’d suggest pairing these exercises with some great cardio workouts to start burning calories and toning muscles in no time!
Have any other great butt tips? Share them below or @20sTweet!