How can you transform a flat or flabby behind into an enviable end? It's easy, if you follow a few simple steps. Here, five ways to get a better butt.
1. Squats. By far one of the best butt boosters out there, squats work your glutes, thighs, and back. Try this exercise twice a week, doing two to three sets of 10 to 15 repetitions per set.
Here's how: Stand up straight, with your feet hip width apart. Hold a dumbbell (preferably five to 15 pounds) in each hand, palms facing up.
Keep a slight arch in your lower back and your chest up, then slowly bend your knees and push your butt back. Lower your body so that your thighs are almost parallel to the floor. Then return to the starting position by pushing through your heels to straighten your legs.
Tip: Always keep your heels on the floor, and don't let your knees bend past your toes or allow your upper body to bend forward.
2. Standing Lunges. Another classic, these lunges can be done in the gym or at home in your living room while watching your favorite TV show. It's best to do two sets of 10 repetitions on each side twice a week.
Here's how: Stand up straight with your hands on your hips. Take a big step forward with your right foot and bend so that your left knee is close to the floor (but not touching). Your right knee should be at a 90-degree angle. Hold for three seconds and then return to the starting position by pushing up off the right leg.
Repeat with the left leg.
3. Stairmaster. One of the most popular pieces of equipment for cardiovascular training, the Stairmaster can also work wonders for your backside. The motion of climbing stairs allows you to target your glutes and thighs, while burning a significant amount of calories, depending on the length and intensity of your workouts. Increase the level to six or above and concentrate on contracting your glutes with each step for full benefits.
If you dedicate 25 to 35 minutes three to five times a week, you should start seeing the results in three weeks or sooner.
4. Running/ Walking. Whether you do it on a treadmill, a track, or in your neighborhood, running and walking are two of the best ways to get your bottom into bikini shape. And you won't just be working your rear-you'll be incinerating calories as well.
Start with 20 to 30 minutes three times a week and gradually increase the amount of time as you build stamina. For an extra boost, crank up the incline on the treadmill to 2 percent or choose an outdoor route with hills.
5. Butt Lifts. Do this tried and true exercise twice a week, with two sets of 20 repetitions on each side, to lift and tighten your backside.
Here's how: On a padded surface or mat, lower yourself onto all fours, elbows and knees bent and resting on the floor. Shift your body weight to your forearms for support. Bend your left knee into your chest and then extend your leg straight behind you and parallel to the floor while squeezing your butt muscles. Keep your right knee bent and on the mat the whole time.
Slowly return your leg to the starting position and repeat with the alternate leg.
