What woman doesn’t want flat abs? It’s quite the opposite when we’re talking about the derriere, though — flat buns don’t fill out a pair of jeans like a shapely behind can. Granted, some of your booty potential depends on your genetics, but you can still make the most of the butt you have. Here are three butt exercises for great glutes — and exercise tips to make sure you’re targeting your booty.
No equipment needed, but you can use dumbbells or a barbell for advanced moves.
Start position: Stand with feet shoulder-width apart, hands on hips or holding onto dumbbells.
Movement: Step forward, bending at the hip, knee and ankle, shifting most of your weight to the front leg; do not allow back knee to touch the ground. Keep your chest up and don’t bend forward at the waist. Push back to starting position pushing through the front heel.
Perform: 15 reps each leg
Requires a light- or medium-resistance circular piece of elastic tubing.
Start position: Step both feet inside the tubing and stand in a wide sports stance, knees slightly bent, toes pointed straight ahead and hands on hips or out in front.
Movement: Keeping abdominals tight, step out to the side and continue walking sideways; keep your upper body still, eyes straight ahead. Continue walking to one side for a count of 10 and repeat in the opposite direction.
Perform: Repeat 5 times each direction.
Start with a light bar or dumbbells until you master the form.
Start position: Grasp a bar and hold it in front of you with straight arms down, hands shoulder-width (or use two dumbbells with palms facing towards your legs). Engage core muscles by tightening abs.
Movement: Keeping knees slightly bent, bend forward at the hips. With your back straight and eyes on the floor slightly in front of you, bend forward until you feel a stretch your hamstrings. Do not round your back! Slowly return to an upright position.
Perform: 15 reps