So sick of squats? We hear you. The key to a gravity-defying backside is introducing new exercises that tone every inch of your rear. These 9 moves from the Women’s Health Big Book of Exercises target all the muscles in your glutes and hamstrings to give you a fitter, firmer butt. Get ready to look even sexier in those skinny jeans!
1.MARCHING HIP RAISE
Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. (A) Lift one knee to your chest (B), lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.
2.SINGLE-LEG HIP RAISE
Lie faceup on the floor with your left knee bent and your right leg straight. Raise your right leg until it’s in line with your left thigh. (A) Push your hips upward, keeping your right leg elevated. (B) Pause, then slowly lower your body and leg back to the start position. Complete the prescribed number of repetitions with your left leg, then switch and do the same number with your right leg.
3.SWISS-BALL HIP RAISE AND LEG CURL
Lie faceup on the floor and place your lower legs and heels on a Swiss ball. (A) Push your hips up so that your body forms a straight line from your shoulders to your knees. (B) Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. (C) Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line. Lower your hips back to the floor.
Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. (A) Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. (B) Lower the bar to the floor, keeping it as close to your body as possible.
Set a pair of dumbbells on the floor in front of you. Bend at your hips and knees, and grab the dumbbells with an overhand grip. (A) Without allowing your lower back to round, stand up with the dumbbells. (B) Lower the dumbbells to the floor.
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