Best moves for a Brazilian butt! These exercises will target – tone & firm up your glutes & thighs fast. Want a firm bum? Look no further! Lose the flopping booty and get a perfectly toned posterior with this 10-minute firm butt workout. These exercises will help you to strengthen your buttocks, thighs, back and get you a super strong, perky booty.
Setup: Grasp a chair (or barre) for balance. With feet spread approximately hip width, lightly angle toes outward. Rise up onto the balls of your feet.
Move: While staying up on your toes, bend your knees in the direction of the toes as you descend into a squat position. Using your lower-body muscle, rise to extended position. Drop onto your heels and then repeat the entire sequence.
Make it harder! Try lowering into your squat position without holding onto a chair for support.
Setup: Stand at the end of a bench with your toes forward and balance a barbell across your upper back and traps. Draw your shoulders back and tighten your abs.
Move: Kick your hips back and squat down until you’re sitting lightly on the bench. Plant your heels and push hard to stand back up, keeping your back straight and your shoulders back.
Tip: Focusing on the “up” portion of this move is where you really get the glute recruitment, so really press through your heels and squeeze hard on the way up.
Setup: Position your upper back and shoulders across the broad side of a flat bench and space your feet about shoulder-width apart on the floor, knees bent. Hold a dumbbell in the crook of your hips and steady it with both hands.
Move: Press your hips up toward the ceiling, driving through your heels and keeping your back straight. When your hips come level with your knees and shoulders, squeeze hard before lowering again.
Tip: Want to make your glutes work extra hard? Try using a small resistance band loop for your bridges and hip thrusts. Wrap it around your thighs just above the knee and press outward with your legs to create tension in your outer hip. Maintain this tension as you do the exercise, thereby targeting the gluteus medius and burning about 10 reps in.
Setup: Stand in front of a flat bench and hold a set of dumbbells at your sides, shoulders down and back. Extend one leg behind you and place it laces down on the bench.
Move: Hinge at the hips and maintain a flat back as you fold forward and reach the weights toward the floor. When your torso is parallel to the ground, reverse the move and return to the start. You also can bend your standing knee and squat down as low as you can without your heel peeling off the floor, then extend your leg and return to the start. Do all reps on one side before switching.
Tip: To help maintain balance, focus on something several feet in front of you on the floor and square your shoulders.
Setup: Stand next to a flat bench and hold a set of dumbbells at your sides, shoulders down and back, and abs tight.
Move: Step up onto the bench with the foot that is closest, then extend your leg to stand up on top of it. Reverse the move to return to the start. Do all reps on one side before switching.
Tip: Don’t rush this move; be slow and controlled on the way up as well as on the way down.
Setup: Lie on the floor with your knees bent and your feet shoulder-width apart. Extend your arms along your sides and lift your chin off your chest.
Move: Press your hips up toward the ceiling, keeping your knees in line with your toes. When your body makes a straight line from your hips to your knees, squeeze your glutes and lower almost back to the start, then go right into the next rep.
Tip: Play with the position of your feet to change the emphasis on the glutes. Set One: Place them wide apart. Set Two: Move them in close. Set Three: Place them close together.