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A Firm Butt In 3 Easy Moves


Do variations on tried-and-true moves, like squats, leg presses and lunges, to help you blast through a plateau and strengthen your entire lower body.

Why It Works

When done properly, these moves engage small, stabilizing muscles in the lower body to work larger muscles such as your buttocks, quadriceps, hamstrings and inner thighs. But to do that, you need to engage your core muscles throughout the exercises. By strengthening the areas around your hips, knees and ankles, you're getting greater agility, coordination, balance and a lower risk of injury in everyday activities. 

This workout targets your quadriceps, hamstrings, buttocks, upper hips and calves. In these moves, the upper hips and adductors help stabilize your legs to ensure proper alignment of the knee; the upper hips also work in the walking side squat.

Details

You'll need a set of 3-5kg dumbbells, a 20-25cm step, a medium-resistance band, and a fitball. Warm up with 5 minutes of easy cardio, such as walking on the treadmill. End by stretching your lower-body muscles. Advanced gym-goers can hold a 2-5kg dumbbell or medicine ball to add to the resistance for all the exercises shown.

Walking Side Squat

Strengthens all lower-body muscles; spine extensors and abs work as stabilizers.

How To Do It

  • Attach or tie a medium resistance band around ankles or shins, then stand with arms forward, feet hip-width apart.
  • Step to the right with your right foot, toes forward and feet wider than hip-width apart; bend knees into a squat, body weight toward heels, pressing out against the band 
  • Straighten legs, bringing left foot in toward the right.
  • Continue stepping to the right with your right foot for recommended reps. Repeat, stepping to the left.

Tips

Take a large enough step to make sure your inner thighs control the tension of the band.

One-Legged Ball Squat

Strengthens all lower-body muscles; spine extensors and abs work as stabilizers

How To Do It

  • Rest lower back on a fitball and lean it against a wall.
  • Place one foot forward and keep it flat on the floor. Rest your back foot on the toes. Your front foot should be positioned slightly in front of hips; rear foot behind hips. Keep hands on your hips 
  • Lift rear leg off the ground, resting your body's weight on the front leg. Bend your front leg making sure the knee does not extend beyond the toes. If you can, lower yourself until your thigh is parallel to the floor.
  • Straighten front leg to starting position but do not lock your knee.
  • Switch legs, repeat.

Tips

Keep your knee aligned with your foot. Make sure your foot is placed flat on the floor and facing forward at all times.

Alternating Rear Lunge

Strengthens all lower-body muscles; spine extensors and abs work as stabilizers.

How To Do It

  • Stand on a 20-25cm step, feet hip-width apart, abs contracted, chest lifted, hands on hips or holding dumbbells, arms at sides, palms in.
  • With abs in, step back and down off step with right foot, placing the ball of the foot on floor, then bend knees so left knee aligns with left ankle and right knee moves toward floor, heel lifted.
  • Push off right foot to return to starting position on top of step.
  • Alternate lunges for recommended reps.

Tips

Focus on keeping your abs engaged so your torso stays erect as you lunge backward.

Fine-Tuning Tips

  • Keep your knees aligned with the second toe of each foot to prevent them from rotating inward or outward.
  • Be aware of your body-weight distribution on standing exercises; the goal is to stay balanced on both legs.
  • Keep your core engaged throughout the entire set.
  • Don't add so much resistance that you can't maintain proper form.

Butt Blasters

You don't need a gym to tone your rear as any activity that works the muscles in your butt will help. Try these easy ways:

Yoga

Yoga poses which focus on your bottom half sculpt your butt and thighs. For more challenge, try moving lower into each pose.

Take The Stairs

Instead of using the lift at work or the mall, walk up the stairs. As well as firming butt muscles, it also counts as a fat-burning and calorie-blasting cardio activity.

 

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