A toned tush can make you love three-way mirrors, and it plays an important role in how you stand and function as well. Together with the hamstrings (the muscles that run along the rear of the thighs), the glutes help support the abs, back, and hip flexors. "Strengthening these muscle groups can help improve posture, and alleviate knee pain," says Jenn Hogg, a Chicago-based Schwinn master trainer and co-founder of H.E.R.O. Fitness. "It can even reduce that common area of bulge that circles your body just below the belly button."
Cardio activities like walking and running challenge all the muscles of your lower body. But to really home in on your rear, you need a focused workout like this one that strengthens both the glutes (for shape), and the hamstrings (for lift). "These moves train the posterior chain of the lower body in all planes of motion, leading to better movement patterns and a high, tight butt," says Hogg, who designed the plan. In other words: With every rep, you're decreasing your injury risk, building a more powerful body, and sculpting one bangin' booty.
Makeover-Your-Butt Workout
What You Will Need
You’ll need a pair of Gliding Disks. Don’t have disks? If you’re on a carpet, use paper plates; on a hard floor, try small towels.
The Workout
Do 8 to 10 reps of each move in order to complete 1 round. Twice a week, do 3 rounds, cranking out 30 seconds of jumping jacks between each.
1. Circle cross back
- Stand with feet hip-width apart, right foot on a disk.
- Shift weight to left leg as you slide right foot out to the side and back; then bend knees as you cross right foot at a diagonal to the left.
- Reverse the motion to return to the start. Do all reps, then repeat on opposite side.
2. Zipper squat
- Stand with feet hip-width apart, right foot on a disk.
- Slide right foot out, bending into a wide squat.
- Slide right foot back and rise to start. Do all reps, then repeat on opposite side.
3. Bridge hamstring extension
- Lie face up with knees bent and right heel on a disk; place hands on belly.
- Lift hips so your body forms a straight line from knees to shoulders.
- Slide right leg out straight, then bend right knee and return to start. Keep hips raised for all reps, then switch sides
4. Gliding lunge to squat
- Stand with feet hip-width apart, ball of right foot on a disk.
- Glide right foot back as you bend both knees into a lunge (not shown). Keeping knees bent, slide right foot forward until it’s next to left, then stand.
- Do all reps, then repeat on opposite side.
