The 10 most effective moves you can do for your booty

The 10 most effective moves you can do for your booty

A strong, shapely butt starts with good genes, but you can easily build on that by doing exercises and activities that target all the muscles in your glutes.

Your glutes are made up if three different muscles—the gluteus maximus (the largest muscle), the gluteus medius, and the gluteus minimus.

The key to firm glutes is to hit all of these muscles from different angles and with a variety of exercises and cardio activities. You can’t always change the shape of your glutes, but you can make them firmer and stronger with the right exercises

Whether you want to run faster, Whip/Nae Nae better or simply feel stronger walking up the stairs, it never hurts to give a little more love to your butt, hips and thighs during a workout.

Neglect your lower body too often and you risk losing mobility — that thing that allows you to plop down on the floor to play with your kids, or get up and out of even the cushiest chair with ease. “A lot of people sit all day, so they’re not necessarily using their glute muscles,” says Daily Burn Fitness/Nutrition Coach Allie Whitesides. “And a lot of people are in the car all the time, so we’re not using our leg muscles much, either.”

 

Dumbbell Bent-Knee Deadlift

 

Set a pair of 10-to 15-pound dumbbells on the floor in front of you. Squat, keeping your chest up, and grab the dumbbells with an overhand grip. Your arms should be straight and your lower back slightly arched, not rounded (a). Contract your glutes and stand up with the dumbbells, straightening your legs, thrusting your hips forward, and pulling your torso back and up (b). Slowly lower the dumbbells to the floor. That’s one rep.

 

Single-Leg Hip Extension

Weak glutes and tight hip flexors cause your pelvis to tilt forward, pushing your abdomen out and creating that no-good belly pooch. This move evens you out.

 

Lie faceup with your arms out to the sides, right knee bent, left leg straight and raised a few inches off the floor (a). Lift your leg until it’s in line with your right thigh and push your hips upward, forming a straight line from shoulders to knees (b). Pause, then lower to start. Do all reps, then switch legs and repeat.

Sideways Band Shuffle

 

Place a resistance band loop around your ankles and stand with your feet hip-width apart, hands on hips (a). Step your left foot to the left, placing as much tension on the band as possible (b), then bring your right leg to the left. Do all reps to the left, then repeat to the right side.

Single-Leg, Single-Arm Reach

Stand on your left leg and raise your right arm in front of you (a). Lower your torso and lift your right leg behind you until both are parallel to the floor (b). Contract your glutes and hamstrings to return to standing. That’s one rep. Do all reps, then switch sides and repeat.

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Stability-Ball Back Extension

Lie facedown on a stability ball, hands behind your head, feet against a sturdy object (a). Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds (b). Slowly return to start. That’s one rep.

 

Dumbbell Step Up

 

Grab a pair of five-to 10-pound dumbbells, stand in front of a bench or step, and place your left foot firmly on the step (a). Press down with your left heel and push your body up until your left leg is straight (b). Slowly lower back to the starting position. That’s one rep. Do all reps with the left leg, then repeat with the right.

Sideways Band Shuffle

Place a resistance band loop around your ankles and stand with your feet hip-width apart, hands on hips (a). Step your left foot to the left, placing as much tension on the band as possible (b), then bring your right leg to the left. Do all reps to the left, then repeat to the right side.

 

Single-Leg, Single-Arm Reach

: Stand on your left leg and raise your right arm in front of you (a). Lower your torso and lift your right leg behind you until both are parallel to the floor (b). Contract your glutes and hamstrings to return to standing. That’s one rep. Do all reps, then switch sides and repeat.

 

Stability-Ball Back Extension

Lie facedown on a stability ball, hands behind your head, feet against a sturdy object (a). Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds (b). Slowly return to start. That’s one rep.

 

Dumbbell Step Up

Grab a pair of five-to 10-pound dumbbells, stand in front of a bench or step, and place your left foot firmly on the step (a). Press down with your left heel and push your body up until your left leg is straight (b). Slowly lower back to the starting position. That’s one rep. Do all reps with the left leg, then repeat with the right.