Most of your life, you’ve probably been taught that the only way to a perfect booty is squats. While squats are a tried and true exercise to boost your butt, they're not the only move that can really get your glutes burning.
#1: Toe Tap
A seemingly simple, but very effective move.
How you do it: Lay on the floor or your exercise mat, with your legs bent and your arms at your sides. Lift both legs off of the floor, so your thighs are perpendicular and your calves parallel to the floor. Keeping your back flat, slowly tap one toe down to the floor and release up to the starting position. Alternate on the other side. Try for 20 reps. If your lower back starts to hurt, just lower your feet a few inches, rather than all the way to the floor.
#2: Plié
Similar to the traditional squat, but more challenging.
How you do it: Stand with your feet wide, toes pointing out. Bring your arms out in front of you and lower into a squat position. Go as low as you can without bringing your knees past your toes. This helps to prevent possible injury. Contract your glutes and tuck your pelvis directly underneath your torso. Hold for up to minute. Add a few pulses if you like. Then release back up. Try to do three or four of these in your workout routine.
#3: Tabletop Leg Lift
A great move you’re sure to feel tomorrow morning.
How you do it: Begin on all fours, your arms directly underneath your shoulders and your knees underneath your hips. Lift one leg, keeping your thigh parallel to the floor, and calf perpendicular. Pulse your leg up, as far up as you feel comfortable. Try for 15 pulses and then repeat on the other side. Do two or three sets.
#4: Bridge
A classic exercise that really targets the hips and glutes as well as the core.
How you do it: Begin by laying on the floor or your exercise mat. Bend your legs and have your arms straight against your sides. Position your legs so your middle fingers can just barely touch the heels of your feet. Lift your hips and torso up towards the ceiling or sky. Hold for one breath and then slowly release, lowering your body until it is roughly 1” from the floor. Raise again and lower, never touching your body all the way to the floor. Repeat 10-15 times and then lower your body to the floor and rest. Try two or three sets.
#5: Squat Jump
A twist on the classic squat that’ll spike your heart rate and boost your booty.
How you do it: Stand with your feet shoulder-width apart and your arms out lengthened out in front of you. Lower into a squat position, making sure your knees don’t go over your toes. Propel your body up and jump bringing your arms to your sides. When you lower go right back into a squat. Try 10-15 reps.
