A high, tight, lifted booty can make any pair of pants look that much better, but getting that lifted derriere takes work.
Your backside is made up of four muscles. Three of them, the gluteus maximus, gluteus medius, and gluteus minimus, work together to form the bulge of your butt. The fourth, the tensor fasciae latae, overlies the outsides of the butt muscles and overlaps onto your thighs. Working all of these muscles is important to building an amazing butt. Here are three moves that will sculpt these muscles and get you the attention you deserve.
To do a mule kick, get down on all fours, with your wrists aligned under your shoulders and your knees under your hips. Kick one foot straight back, keeping a 45 degree bend at your knee, with the sole of your foot facing the ceiling. You should feel your buttocks tighten on that side. Push through your heel to straighten your leg behind you. If this is easy for you, you can put your foot through the handle of an exercise band (like a stirrup) and hold onto the other end for more resistance. Be careful not to let go and snap yourself! You can wrap a strip of athletic tape around the band’s handle to make it less likely that your foot will slip. Do 2-3 sets of 20-30 reps on each side, and feel the burn in your bum!
Another great way to work your glutes is to get in touch with your inner kick-boxer. Stand next to a wall, using your hand and arm to support your balance. Straighten the leg furthest from the wall straight out to your side, pointing your toe, so that it is parallel with the floor. With your toe still pointed, bend your leg at the knee, then kick it out straight. Do 3 quick kicks, pause with your knee bent, then do 3 more. Repeat 10 times. Don’t put your foot down until you are done with all 10 reps; much of the benefit of this exercise comes from using your glutes to hold your leg up in the air. If you need to, you can use an exercise band or a loop of athletic tape to help support your leg until you get stronger.
Do this exercise laying on your stomach to work your back and butt in one smooth motion. Lay on your belly with your arms stretched above your head and your legs out behind you, and hold an exercise ball (or a medicine ball if you’re feeling super strong) between your ankles. Keeping your legs and arms straight, lift your chest, arms, legs, and hips off the floor, just as if you were Superman taking flight. Do 3 sets of 10 reps. Be careful to keep your knees straight; otherwise you’re just working your calves.
Add these three simple moves to any exercise routine and watch your butt get tighter and more lifted.