As the temperature rises, less clothes are being worn, and we need to look good! People ask me all the time, “How do I get a tight, round butt? What cellulite creams work best?” Breaking news…save your money on creams and buy a trainer. Don’t we wish a cream could erase all of the areas in our bodies that need work??? If that was the case everyone would be perfect. Building the perfect butt (just like any other body part) requires a good diet, steady cardio, and an excellent weight training routine.
I found sticking to the basic “old school” exercises such as lunges, squats, step ups, and deadlifts will develop a better behind. Your butt routine is your leg routine; do not try to spot train, we all know that does not work.
Here are some exercises that will help define a better behind:
- Hips are forward and you are balanced
- Bring feet hip distance
- Bend the knees at a 90 degree angle
- Knees stay behind the toes
- Add weight for advanced exercisers
- 3 sets of 20 reps
- One leg forward bend both knees
- Front knee stays behind the toes
- Add weight for advanced exercisers
- 3 sets of 10-15 reps
- Lay down, bring knees over ankles
- Press heels in the ground and lift hips up
- Add weight or bring heels on a stability ball for advanced exercisers
- 2 sets of 20 reps
- Bring feet hip distance, toes forward
- Bring bar or weights in front of the legs
- Slide the bar or weights down your leg with a little bend in the knees
- Feel the stretch up the hamstrings to the glutes
- Add weight for advanced exercisers
- 3 sets of 15 reps
- Place one foot on a sturdy bench
- Step all the way on the bench and lower down opposite leg
- Add weight for advanced exercisers
- 3 sets of 15 reps per leg
By Shannon Flanagan – CPT