Cindy Flannagan

A few simple moves and lifestyle tweaks will get you a nicely rounded, toned bottom

Quick Notes

• Ensure you don’t waste your exercise time – know the moves that tone your glutes

• A few simple moves will both lift and round your booty

• You’ll get a stronger core and better mobility to boot!

If you want to give your bum a lift and make it more rounded and toned, you need to be doing the best, targeted exercises, with plenty of consistency and routine. This expert guide will give you a great, calorie-burning workout, which will, in turn, reduce stress – and of course get you in great shape in the process, getting all those in-and-out curves in the right places.

But, the booty isn’t all about appearance. The right exercises, including squats and bridges, will give you a strong foundation for optimal body mechanics, helping your hips get more mobile, and strengthening your spine. So, read on to discover these key moves, plus how to make sure you have got them mastered.

Squat it like it’s hot

It’s no surprise that we’ve included the squat for your booty building. This functional activity is performed whenever you pick something up, garden, or do chores. Healthy squatting mechanics boost your butt, and they also strengthen your back and save you from injuring it.

The key to a proper squat is to work with the pelvis mobility you currently have. Everyone’s pelvis has its own unique shape. Some are wide, and some are narrow. You may have uneven tightness in the ligaments in your pelvis. As your pelvis mobility increases, you’ll be able to fine-tune your mechanics.

[Nenad Stojkovic/Flickr]
Place your feet shoulder-width apart. Point your feet at whatever angle feels natural. Squat down to a 90-degree angle. Hold briefly, just long enough to bring your momentum to a halt before returning up. Squeeze your glutes the whole time! Your quads (just above your knees) will do some of the work, but the booty should be carrying most of the load.

When you need a little more resistance, upgrade to a goblet squat. Grab a kettlebell and hold it at your chest while squatting. Another variation is to hold the squat at the lowest point for as long as you can. Let your weight sink into your heels and breathe deeply!

Build a bridge to a better booty

Bridges are a must in any booty boot camp. They hit your glutes from a different angle and take the pressure off your knees. Lay on your back with your knees bent and feet flat on the floor.

Squeeze your glutes, raising your booty and abdomen off the floor until you make a straight line from your knees to shoulders. The only point of contact will be the back of your shoulders and your feet. Lower yourself down slowly, breathing fully and deeply throughout the movement.

Good breathing – during all of these exercises – will ensure that your body is well oxygenated, which nourishes and builds your muscles. Deep breathing also emphasizes the relaxation of the moves, so you will de-stress and also reduce the risk of over-extending or causing injury.

Lunge into a better you

[Tyler Read/Flickr]
No booty guide would be complete without the lunge. For the perfect lunge, stand with your feet hip-width apart, then reach one leg back a few feet. Bend your back leg until the knee almost touches the ground. Your front knee should run a straight line with your front foot.

Now you’re in your lunge, pause for a few seconds before returning to the start position by pushing up with your front leg. Repeat with the other leg until you’ve done ten on each side. Once you’re used to it, add in dumbells to increase strength.

These key exercises work your gluteus maximus, medius and minimus, making sure you get that perfectly round, peachy butt. Now all that’s left to do it practice each day, slowly adding more weight and more reps, and you’ll soon be looking totally bodacious!

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