Do you want a better butt? One that is lifted, toned, tighter, more curvy, smooth… YES!
As a personal trainer and group class instructor gaining a better butt has always been the number one request. I designed dozens of butt exercises for many of my Hollywood celebrity clients. Many of whom are well known for their backsides, like Kim Kardashian and Jennifer Aniston. Ultimately, one can train the glutes in dozens of ways, some exercises are pretty good and some truly target this spot. However, the key to success is doing all of them consistently and on a regular basis. This is the true way to a pair of solid cheeks.
The exercises in this butt workout, in my opinion are all great. However, if you truly want to tone your butt my step routine with Jami Gertz, Justine Bateman and Julianne Phillips is the way to go.
You will feel these and get results in due time. Here is what you will need:
1. Sturdy wall
2. Deck of playing cards
4. Exercise ball
There are 10 exercises. Do them every other day.
1. Wall Sit- Lean on a sturdy wall. Slide your back down until your knees are parallel to your hips and your knees are directly above your ankles. Watch the clock and stay there for one minute. Squeeze your butt cheeks tight and breathe.
2. Playing Cards- Hold 30 cards in your right hand. Feet slightly wider than hip distance apart. Squat down and place one card on the ground in front of your feet in the middle. Do this until the cards are all on the floor. 3. With your left hand pick one card up at a time. You may not be able to do all the cards at first. Your goal is to make the 30 down and 30 up. Belly button pulled in the whole time, back straight and put your weight in your heels.
4. Hip Lift- On the mat on your back. Feet slightly apart. Lift your hips up until you feel a stretch across the top of your thighs. Squeeze your butt cheeks tight. Imagine you have a quarter you are trying to hold between your crack. I know graphic, but that is what my track coach taught me when I was doing the high jump in high school. By the way, I still hold the High Jump track record at Avondale High School in Michigan. Lift your hips up and then down, 40 times.
5. Ball Hip Lift- Stay in the same position, remove imaginary quarter, put your heels on top of the ball. Leaving your upper back and shoulders down, bend the knees and roll the ball in toward your butt. Hips come up and then roll the ball back out until your back is back on the floor. Do this 25 times.
6. Card Lunges– Stand tall. Hold 20 cards in your left hand. Step forward into a big lunge forward with your left foot. Bend both knees and lower down and deal one card down with your right hand by the inside of your left foot. Return to the starting position. Do this until all cards are down.
7. Beginners, pick up the cards and do it on the other leg. Intermediate or advanced stay on the same leg and repeat by lunging forward and picking up one card at a time. NOW, switch dealing hands and lunging feet.
8. Wall Ball Squats- On the sturdy wall place the ball and press your back right in the middle of the ball. Arms are extended forward. Lower your body down in a squat position until your knees are above your hips slightly. Make sure your knees are directly over your ankles, not too far forward. Roll down and up 40 times. If you can’t get 40 the first time start with less repetitions and build up.
9. On All Fours- On your mat, on your hands and knees. Take your right leg and extend it straight back pointing your toe. Touch the toe down to the floor and then lift up and squeeze the butt cheek. Do this 50 times. Repeat on the other side.
10. Finally, the last butt exercise is a standing butt. Lean a little forward by flexing at the hips slightly. Take your right leg back and lift up with a straight leg squeezing the butt cheek. Do 25 and repeat on the other side.