3 Tips For Sculpting a Better Backside

Want a better butt? These tips from Self will get you there.

We’ve got sculpting moves that use dumbbells| a medicine ball and just your bodyweight. We also tapped the trainer behind the program| Crystal Stein| American College of Sports Medicine Health and Fitness Specialist| Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC| for her three simple tips that deliver ultimate (head-turning) results.

    Play with tempo: Vary the speed of the exercise including immediately moving to the next rep versus pausing for a few seconds at the bottom. Or try going extra slow while lowering| keeping a steady pace throughout all reps or exploding up into a plyometric version. Constantly switch it up to keep your mind and body?guessing.

    Squeeze it: Contract glutes as hard as you can (imagine really squeezing them)?throughout the exercises to keep your muscles engaged and working.

    Vary the?range of motion and weight: With exercises like squats and lunges you can go deep (aiming to get thighs parallel to floor)| stop halfway or use quarter movements. And change up the weight you use (and adjust reps and set accordingly) to avoid? a plateau or burnout.

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