Sculpt a Better Butt

By: Rachel Cosgrove 


You're always busting it, saving it, covering it, or laughing it off, but how much time do you actually devote to sculpting your butt? Not enough.

Pretty much anytime you're standing on two feet, your glutes and hamstrings are hard at work. Problem is, like most Americans, you're probably spending more and more time parked on your backside in front of a computer or flatscreen.

That's too bad, since your glutes are your largest (and possibly most powerful) muscle group and therefore an all-star calorie burner and metabolism booster...as long as you use them. Neglect them long enough and your bum becomes your body's problem child--loaded with potential, but lazy, forgetful, and unmotivated. And not so hot-looking either.

Show your buns some love with these 10 killer moves. They work the glutes and the muscles that support them (the hip flexors and hamstrings) to tighten and tone your booty and core. Whether you choose to add them to your existing routine in place of lower-body exercises or combine them for a calorie-frying buttock-toning circuit is up to you. Either way, you'll wind up with a superior posterior.

Build-a-Better Butt Workout
Combine these moves into one seriously booty-shaping routine.

The Warmup Do one or two sets of five to 10 reps of exercises 1-4.

The Workout Challenge the glutes with high-intensity supersets. Do 10 to 12 reps of exercise 5 then immediately do 10 to 12 reps of exercise 6. Rest for 30 to 60 seconds, then work the remaining exercises pairs (7 and 8, and 9 and 10) until you've done 10 to 12 reps of each move. Do each superset twice.


Photo Credit: Thinkstock

Single-Leg, Single-Arm Reach


Step 1

Step 2
  1. Stand on your left leg and raise your right arm in front of you.
  2. Lower your torso and lift your right leg behind you until both are parallel to the floor. Contract your glutes and hamstrings to return to standing. That's one rep. Do all reps, then switch sides and repeat.
This move works:
Core, Glutes
Photo Credit: Beth Bischoff

Facedown Hip External Rotation


Step 1

Step 2
  1. Lie facedown on the floor with your arms folded under your head, legs extended straight behind you. Bend your right leg, knee pointed out, and place your foot on the back of your left knee, keeping both hips on the floor.
  2. Contract your right butt cheek and lift your right knee a few inches off the floor without raising your hip. Pause, then return to the starting position. Complete all reps on the right side, then repeat on the left side.
This move works:
Glutes, Hips
Photo Credit: Beth Bischoff

Single-Leg Hip Raise


Step 1

Step 2
  1. Lie faceup on the floor with your left knee bent and your right leg straight. Raise your right leg until it's in line with your left thigh.
  2. Push your hips upward, keeping your left leg elevated. Pause, then slowly lower your body and leg back to the starting position. Complete the prescribed number of repetitions with your left leg, then switch legs and do the same number with your right leg.
This move works:
Abs, Core, Glutes, Hamstrings, Lower Back
Photo Credit: Beth Bischoff

Lateral Band Walks


Step 1

Step 2
  1. Place both legs between a miniband, and position the band just below your knees.
  2. Take small steps to your right for 20 feet. Then sidestep back to your left for 20 feet. That's one set.
This move works:

Photo Credit: Beth Bischoff

Swiss-Ball Hip Raise and Leg Curl


Step 1

Step 2

Step 3
  1. Lie faceup on the floor and place your lower legs and heels on a Swiss ball. Place your arms out to your sides at 45-degree angles to your torso, your palms facing up.
  2. Push your hips up so that your body forms a straight line from your shoulders to your knees.
  3. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line. Lower your hips back to the floor.
This move works:
Core, Glutes, Hamstrings, Lower Back
Photo Credit: Beth Bischoff

Dumbbell Bent-Knee Deadlift


Step 1

Step 2
  1. 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.
  2. Contract your glutes and stand up with the dumbbells, straightening your legs, thrusting your hips forward, and pulling your torso back and up. Slowly lower the dumbbells to the floor. That's one rep.
This move works:
Glutes, Hamstrings
Photo Credit: Beth Bischoff

Dumbbell Stepup


Step 1

Step 2
  1. Grab a pair of dumbbells and hold them at arm's length at your sides. Stand in front of a bench or step, and place your left foot firmly on the step. The step should be high enough that your knee is bent 90 degrees.
  2. Press your left heel into the step and push your body up until your left leg is straight and you're standing on one leg on the bench, keeping your right foot elevated. Lower your body back down until your right foot touches the floor. That's one repetition. Complete the prescribed number of repetitions with your left leg, then do the same number with your right leg.

The best yoga for women

This move works:
Glutes, Hamstrings, Quadriceps
Photo Credit: Beth Bischoff

Swiss-Ball Back Extension


Step 1

Step 2
  1. Lie facedown on a Swiss ball, hands behind your head, feet against a sturdy object.
  2. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds. Slowly return to start. That's one rep.
This move works:
Core, Glutes, Lower Back, Upper Back
Photo Credit: Beth Bischoff

Elevated Reverse Lunge


Step 1
  1. Stand on a 6- to 12-inch step with your feet hip-width apart. Take a giant step back with your right foot and drop your right knee until it's a few inches from the floor. Squeeze your glutes to push your body up. Return your right foot to the step. Repeat, stepping back with your left foot to complete one rep.
This move works:
Abs, Calves, Core, Quadriceps
Photo Credit: Thomas MacDonald

Dumbbell Straight-Leg Deadlift


Step 1

Step 2
  1. Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.
  2. Without changing the bend in your knees, bend at your hips, and lower your torso until it's almost parallel to the floor. Pause, then raise your torso back to the starting position.

Get in shape post break up

This move works:
Abs, Core, Glutes, Hamstrings, Lower Back
Photo Credit: Beth Bischoff

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