In this day and age when the trends seem to be all about the backside, your rear situation might be falling a bit flat. But thanks to the exercises we’ve outlined below, you can transform your booty from flat to all that. Caution: curves ahead!
Pop Squats: While the name of this move might make you think of twerking, it’s actually a plyometrics movement, which involves jump training to exert maximum force on muscles. To do, start in a standing position with your feet hip-width distance apart and your hands clasped together at your heart. Quickly pop your legs apart as you sink down into a wide squat, with your feet about shoulder-width distance or a slight bit wider. Remember that even though you’re moving quickly, you should keep good squat form with your chest up and a slight lower lumbar curve. Just as quickly as you popped out, jump back together to the starting position to complete one rep. This is meant to be a quick motion staying light on your feet throughout.
Back Squat with Side Leg Lift: Combine two lower body exercises into one to give your booty a lift you’ll like. To do, start in a standing position with feet below the hips and hands on hips. Lower back and down as if sitting onto a chair, bringing your butt below parallel for a low squat. Keep your chest up and a slight curve in your lower back throughout. Power through the heels and bring the hips forward to return to standing, but as you do, lift your leg to the side to about 45 degrees. Move into the next rep by lowering your leg to standing as your squat again. On this second rep, raise your right leg in the same way you did your left. Continue to switch back and forth between legs.
Single Leg Bridge: Bring your hamstring and core in on the curvy booty construction. To do, lie on the floor with your knees bent, and your feet about a hand’s length away from your bum. Straighten one leg out so that it is lifted at about the level of your other leg’s bent knee. Lift the toes of the foot on the ground and power through your heel to raise your hips toward the ceiling. Lower back down to finish one rep. Complete all reps one side before switching to the other.
Bird Dog: Get a better butt while also strengthening your stabilizers. Start on all fours on the floor, with your hands below your shoulders, your knees below your hips, and a flat back. Straighten and lift your right leg back so that it is line with your back and butt. Find your balance and then add a lifted left arm that is extended straight forward. Slowly bend your lifted leg and lifted arm bringing them toward your center so that your elbow touches your knee. Return to the balance position with your arm and leg extended to complete one rep. Complete all reps one side before switching to the other.
SAMPLE WORKOUT
Complete the exercises in a Tabata-style workout, where you do each exercise for 20 seconds and then rest for 10 seconds. The total time to complete this interval workout is four minutes. Tip: Look for Tabata songs online so that you don’t have to watch the clock, but can instead follow the pace of the music to know when to go and when to rest.
20 seconds: Pop Squats
10 seconds: Rest
20 seconds: Back Squat with Left Side Leg Lift
10 seconds: Rest
20 seconds: Back Squat with Right Side Leg Lift
10 seconds: Rest
20 seconds: Left Leg Bridges
10 seconds: Rest
20 seconds: Right Leg Bridges
10 seconds: Rest
20 seconds: Left Side Bird Dogs
10 seconds: Rest
20 seconds: Right Side Bird Dogs
10 seconds: Rest
20 seconds: Pop Squats
10 seconds: Rest
Carrie Anton is a freelance writer focusing on health, fitness, and sports. She's been published in Self, Women's Health, Oxygen, and Maximum Fitness.
