If you are really looking to add some shape to your glutes and tone your backside – look no more! Below are some of my best booty moves that I developed for my ExerciseTV DVD: “Long Lean Legs” that I shot in LA a few years ago (Jillian Michaels and I shared a set!). If you want the full workout with even more exercises, you can buy the dvd here. Try to fit in this workout at least 3 times a week – along with a clean diet and some cardio (hills are my favorite to tone the glutes!).Follow this plan and you’ll be ready for that bikini and short shorts in no time!
Instructions: Warmup for 5 minutes first (or do your cardio first). Perform each exercise 30 times (or 15 times per leg for exercises such as the lunge).
1. THE CHAIR SQUAT
Pretend to sit down on the chair, but stop right before you touch the chair. Slowly repeat this movement.
2. THE STATIONARY LUNGE
Start in a lunge position with both legs bent at 90 degrees. Slowly straighten both legs as push your front heel into the ground as you stand up. Then, bend back down to 90 degrees with the front knee over the front ankle. Repeat for 15 reps on both legs.
3. THE IN N’ OUT JUMP SQUAT
Squat, bending your knees, then jump up with enough power to lift both feet from the ground. Bring your feet together mid-air and return back to squat position when you land (with knees bent).
4. THE CURTSY LUNGE
Instead of stepping forward, take a large step backwards and at an angle for this lunge. Bend until both knees have a 90 degree curve.
5. THE PLIE SQUAT
Turn your toes outside in an 45 degree angle. Bend your knees while you keep the rest of your body in one straight line – your bum should not stick out.
6. THE WALKING SQUAT
Bend your knees and sit back until your thighs are almost horizontal. Take small steps sideways and step to the right 5 times then left 5 times and repeat for 30 steps total. Stay low in a squat position the whole time.
7. THE WALKING LUNGE
The same exercise as the stationary lunge, but this time you will travel forward each time. If you need to put a step in the middle for balance you can.
8. STANDING HIP EXTENSIONS
Stand with hands on a stable chair or counter. Flex your foot and lift your leg until it reaches hip height – leading with the heel. Then, lower your foot back down towards the ground. Be careful not to arch your back and keep your glutes really tight the whole time.
9. KNEELING KICKBACK
Start on hands and knees with a flat back (don’t arch) and place a weight behind your knee (you can omit the weight). With the foot flexed – press the heel towards the ceiling as you lift your knee up and your leg forms a straight line with your back (as shown). Slowly lower back down to starting position with knees at the ground.
10. BRIDGE POSE
Lie on your back with your feet at hip width apart. As you squeeze your glutes and hamstrings, lift your lower body off the mat until you form a straight line from your shoulders to your knees. Slowly lower your body back to the floor. Be sure to press your heels into the ground to really activate your glutes! To make it harder (and work inner thighs) you can place a weight between your thighs (as shown).