6 Booty Workouts That Will Change Your Life
We don’t know about you, but the 10+ hours a day we spend sitting on our derrières don’t exactly do them any favors. With summer just around the bend and swimsuits looming large (er, small), we’re starting to panic about parading around with our nine-to-five booties hanging low. (Apologies if that’s TMI.) So, we decided to do some digging into the best way to tone up our backsides in time for bikinis; here, the booty workouts favored by some of our favorite fitness gurus.
Tanya Becker, Co-Founder Of Physique 57
"Physique 57 is all about targeting and strengthening the glute muscles—the gluteus maximus, minimus and medius—in a variety of ways that will not only have your bottom looking good from every angle, but will also keep your spine and pelvic area strong and healthy.
Here's one of our favorite moves that will tone and sculpt all three areas.
The standing attitude: Put your hands on sturdy furniture, at a distance a little wider then your shoulders. Lean your chest forward and draw your navel in. Soften your knees and engage your hamstrings. Bring heel towards lower seat muscles. Point toes and lift your knee to the side. Keep hips and shoulders squared forward. Begin lifting the knee up and down a few inches, engaging all three areas of the glute: medius, minimus and maximus. Lift for 60 seconds. Repeat on left side. Do up to three reps on each side."
Taylor Gainor And Justin Norris, Co-Founders Of LIT Method
"The benefits of these four bootie moves is that you are isolating multiple muscle groups in your leg simultaneously. Your stabilizing muscles are being activated, which will help with balance and strengthen your core. These exercises will help to tone and raise your booty!
Curtsy lunge: To perform a curtsy, stand with your feet hip-width apart, then slowly take a step back and to the side. Distribute your weight evenly between legs, driving with the heel of your front foot and making sure your knee never passes your toe.
Lateral squats: Stand with you feet slightly apart, and step to the side while performing a squat. As you rise back up, return back to starting position. This exercise will isolate your glutes, fire up your stabilizers and elevate your heart rate!
Crab walks: Start in a squat position, distributing all your weight in the heels of your feet. Slowly step forward with one foot at a time, and return back to starting position. This movement is a great way to isolate your glutes, hamstrings and quads while strengthening your low back.
Toe taps: Start in a squat position and slowly tap your foot to the side, distributing the majority of your weight on the opposite leg, and then switch sides. This exercise will leave your burning in all the right places and elevate your heart rate."
Jason Walsh, Founder Of Rise Nation
"Ever checked out the backside of an Olympic sprinter? Now, look at their running form! Getting the knees up puts the glutes on stretch. Driving the foot down causes the glute to 'work.' This natural running motion is mimicked on the climber at Rise Nation for thousands of repetitions. Climbing is good for your backside!
Sarah Levey, CEO Of Y7
"The fire hydrant: I love this one! It tones your outer glutes without making your thighs bulky. Start on all fours in tabletop position. Without moving your hips, raise your right leg out to the right side of your body, keeping your knee bent. Without dropping your hips or moving your knee, straighten your leg by kicking it out to the right side. Your core should be super-tight and hips stable, really focusing on the glute of the lifted leg. For an extra push, add ankle weights. Do three sets of 15.
Warrior three: In addition to working the outer glutes, this yoga pose also works your core and inner thighs. Start in mountain pose, your feet parallel and hip-width apart, with your arms down by your sides. On an inhale, bring the hands to prayer at heart center and begin to put all of your weight into your right foot. Once you feel stable, begin to tilt the body forward so your chest and left leg are parallel to the ground. Your left foot should be flexed, toes pointing toward the mat. Squeeze your inner thighs together to help balance, and use your outer glutes and core to help stabilize the hips."
Simone Le Rue, Founder Of Body By Simone
"Better bun lift: Get into tabletop position and hold a band end in each hand. Loop the center of the band across the sole of your right shoe, foot flexed, and extend your right leg away from you, toe touching the ground. Lift your leg until it's parallel to the floor, then lower it back to position one. Switch legs and repeat for 20 reps.
Froggy: Lie facedown with your legs extended behind you. Bend your knees and splay them out to the sides. Place the Pilates ball between your heels, feet flexed, and bend your knees so they are slightly perpendicular to the floor and the soles of your shoes face the ceiling. Place your elbows and forearms on the floor to prop up your chest. Press the soles of your shoes toward the ceiling, squeezing your glutes and lifting your knees off the floor as high as you can. Lower legs and repeat reps 20 times.
Pony kick: Get into tabletop position and place the Pilates ball in the crook of your right knee. Squeeze your heel toward your glute to secure the ball in place, foot pointed. Lift your bent leg toward the ceiling until your thigh comes parallel to the floor. Lower your leg and repeat for 20 reps."
Heather Anderson, Founder Of New York Pilates
"The bridge: When in doubt, bridge it out. Bridging is my go-to Pilates move for any booty-burning workout and is perfect for getting that peach beach ready. This exercise is great to do on the go, and can be executed almost anywhere, so no excuses.
Lay on your back, knees bent, feet flat on the ground hips distance apart. As you inhale, engage your abs, squeeze your glutes and lift your hips up until they are in line with your shoulders and knees. Be sure to keep out of your lower back. As you exhale, lower your pelvis down like you are sitting in a chair, then lift your pelvis back up. Repeat 30 times or until your buns needs a break. Try to do a set at least three times a week for optimal results."