The Moves You Should Be Doing For a Perkier Butt

The Moves You Should Be Doing For a Perkier Butt

Need to shape up your backside? Look no further u2014 we’ve got over 30 of the most effective exercises to perk up your backside fast. Read on to learn the moves| and stick around to the end for five celebrity-inspired butt-shaping video workouts for you to follow!

u2014 Additional reporting by Michele Foley| Lizzie Fuhr| Susi May| Jenny Sugar| and Jaime Young

| Step-Up

All you need is a bench or a sturdy chair to do the step-up:

  • Place your right foot firmly on the bench with your left foot directly under your left hip.
  • Step up| straightening your right leg| bringing both feet completely onto the bench. Slowly bend your right knee| lowering the ball of your left foot back to the ground| keeping your right thigh engaged. For a more advanced version| you can kick the left knee up as you step up. Complete three sets of 15-20 reps on each leg.

| All Fours

This barre-inspired move gives your booty a surprisingly tough workout:

  • Start on all fours with knees placed directly under the hips and elbows below the shoulders; legs should be touching. Round the back up toward the ceiling and pull abs away from the floor.
  • From there| lift one leg from the ground| keeping it at a 90-degree angle| and point toes up at the ceiling. Make tiny pulses upward for 15-20 repetitions.
  • For more of a challenge| flex the lifted foot| and pulse up with the energy in your heel for 15-20 more reps.

| Lying Hamstring Curl

  • Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up| and hold that position through the entire exercise.
  • Flex your feet and dig your heels into the ball. Place your arms straight out to your side for support u2014 don’t use them| though; they are just for support.
  • Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don’t thrust them toward the ceiling as you do the move.
  • Then slowly return to the start position (straight legs| hips bridged) to complete one rep.
  • Do three sets of 10-15.

| Side Kick on All Fours

This side-kick exercise is great for working the deep glute muscles| which help give the butt a lifted look. It might feel like an old-school Jane Fonda move| but we’re still doing this classic exercise because it’s so dang effective.

  • Start on all fours with hands underneath your shoulders and knees under your hips. Keeping the knee bent 90 degrees| lift the right leg until it is parallel to the floor.
  • Keep the right thigh still as you straighten your right knee| kicking your leg out to the side. Don’t let the leg lower as you kick it.
  • Bend the right knee back to 90 degrees| then lower the leg. This completes one rep.
  • Do three sets of 20 reps per side.

| Plank Leg-Lifts

Doing these plank leg-lifts on an exercise ball further challenges your balance to help strengthen your core while you work your backside:

  • Lie on your belly on an exercise ball| and walk your hands out so the ball is underneath your shins. Your hands should be underneath your shoulders.
  • Draw your navel toward your spine to engage your abs| which will help keep your spine straight and your body stabilized.
  • Lift your right leg into the air| then slowly lower it back toward the ball| but don’t let it touch. This counts as one repetition. Keep your pelvis level throughout your reps.
  • Complete three sets of 10-12 reps with the right leg| and then repeat with the left.

| Barre Frog

Tone your butt while on your belly with this frog pose from barre-inspired workouts:

  • Start lying on your stomach on top of a mat or soft area. If your mat is on hardwood| then fold a piece of the mat underneath your hips for extra cushion. With one fist on top of the other and your elbows bent| place your forehead into your top fist| pressing your arms into the floor for support. Bend your knees| flex your feet in the air| and lift your knees off the floor.
  • From this position| extend your knees behind you| using the energy in your heels to press your legs away in a pulsing tempo. With every press of your heels| emphasize the slight straightening of the knees as you pulse your legs away from your butt. Think of a frog that squats down and leaps. Your knees are making a similar motion and| like a frog| your legs are suspended in air.
  • Complete this exercise for 20-30 reps. For added challenge| release your arms out in front of you for the last 10 reps to tone your upper back at the same time.

| Pure Barre Leg and Upper-Body Lifts

This exercise from Pure Barre targets thighs| love handles| and glutes:

  • Begin by lying down with your belly on the mat| toes together and knees apart.
  • Ground your palms on the floor| placing them on top of one another with your forehead resting on the back of the hands.
  • With your legs still floating off the ground| lift your forearms up in one motion.
  • Keep your back and seat engaged while you lift your upper and lower body together. Do this 10-15 times.
  • Now| stay lifted as you extend your arms back behind you to grab hold of your ankles.
  • Relax your shoulders and stay active in the stretch for 10 counts. Keep your whole body engaged| holding your highest position for the best stretch.

| Jump Squats

The classic squat is a great exercise for toning the derriere| and when you add a jump| the move becomes more effective. Jumping also increases your heart rate to burn even more calories u2014 bonus!

  • Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
  • Jump up as explosively as you can| reaching for the ceiling.
  • When you land| lower back into the squat position to complete one rep.
  • Do three sets of 12 reps.

| Pulsing Pliu00e9 Squat

Shake up your squat routine with the pulsing pliu00e9 squat| which targets glutes and inner thighs:

  • Start in second position| with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips| bend your knees| going as low as you can. Make sure your shoulders remain directly over your hips and your back stays in a straight vertical line. Use the mirror to monitor your posture| and do make sure to keep your heels directly below your knees to avoid harming the joint.
  • While holding second position| in a pulsing fashion| lower and raise your hips one inch for 10-15 reps.
  • Stay at your lowest point| reverse the emphasis of the pulse| and begin to lift your hips up one inch in a very tiny range of motion for 10-15 reps.
  • Now| extend arms in front of you (as shown) and hold for 20 counts at your lowest point.

| Elevated Split Squat

Whether on the ball or outside on the bench| the elevated split squat (aka Bulgarian split squat) really works your butt:

  • Begin by placing the top of your right foot on the bench| with your left leg straight. Bend your left knee| engage your right glute| and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips| your knee stays directly over your ankle.
  • Straighten your left leg and rise back up to the starting position. Complete three sets of 10-15 reps on each leg.

| Side-Lying Leg Lift

For a slight variation| try side-lying leg lift:

  • Start on your side with your legs extended| flexing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the duration of the series.
  • Keeping the energy reaching out through your flexed heels| lift your top leg up about six to eight inches from the floor. From here| make tiny pulses upward 20 times. Holding your leg at the highest point of your lift| draw one-inch circles with your heel for 20 reps.
  • Keeping your top leg lifted| bend and straighten your knee. Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position. For an even greater burn| finish this series with lifts in a bigger range of motion| taking the foot all the way toward the ceiling and back down| 10-20 times.

| Ballet Butt

Sculpt a ballerina-worthy butt with this move that you can do using a chair:

  • Start with one hip touching your support item; chairs and stable bookshelves work great. Reach the arm closest to that item in front of you| and hold onto it with your hand. Reach your opposite arm across your body to grab on as well. Make sure that forearm is touching across your core to get a good grip on the chair or shelf.
  • Touching your heels together| separate your toes and bend your knees. Round your lower back until the arch disappears and your hips are completely tucked forward. Now extend your left toes behind you and retuck your hips; pulsate tiny holes behind you while you retuck at the same time. You should barely be able to see this move happening| just slightly initiating from your toes while your seat continues to press forward.
  • Complete 20-30 repetitions| and then switch sides.

| Superman Ball Lifts

The Superman ball lift is a butt-challenging variation on your standard Superman:

  • Lie on your belly| and hold an exercise ball between your feet.
  • Engage your abs| and extend your arms straight out in front of you.
  • As you inhale| squeeze the ball and lift your knees| arms| and chest off the floor. Hold for a count of 10| and then slowly release your body back to the floor.
  • Repeat for a total of 10 lifts.

| The Pretzel

The Pretzel move helps lift your backside and tone the lower back. Here’s how to do it:

  • Start with one leg in front and one leg back. Place your front shin in line with the mat| and check that your knee is directly in front of your hip| resulting in a 90-degree angle. Your back knee should be behind the edge of the mat at a 45-degree angle.
  • Place your hands on the floor in front of you; one hand should lay flat in front of the ankle while the opposite hand frames the outside of the knee.
  • Shift your weight to the center| and keep your shoulders and hips square. You want your chest to stay in the same line as your front thigh.
  • Once you feel stable| lift your back leg up as high as you can while keeping your core and glutes engaged. Pulse your leg up as a whole| leading it with the knee for about 15-20 reps. Then lower your leg back to the starting position. For added challenge| keep your leg suspended and wrap your knee toward the opposite side for 15-20 more reps. Combining both movements will increase the burn! Hands are optional. Repeat on the other side.

| Lateral Band Walks

For a shapely backside| you actually need to tone the glutes on the sides of your pelvis too. These lateral walks strengthen those very muscles: the glute meds. Plus| strong glute meds help stabilize the pelvis| making this exercise great for runners.

  • Place a resistance band just below your knees.
  • Begin standing with feet directly underneath your hips| and squat about halfway down.
  • Take a step sideways to the right as far as you can. To fully activate the muscle| be sure to step onto your heel| rather than your toes.
  • Actively resist the pull of the exercise band as you bring your left leg slowly toward your right| returning to the starting position.
  • Step to the right 20-30 times| then reverse directions stepping to the left 20-30 times; you really want to feel the muscle burn. Repeat for three sets.

| Single-Leg Deadlift With Kettlebell

The single-leg deadlift not only works your backside| targeting both the hamstring and the glutes| but also works the core. Be sure to choose a weight that is challenging for this exercise. If you don’t have a kettlebell| then a dumbbell will certainly do.

  • Hold a kettlebell (between 10 and 20 pounds) in your right hand| and lift your right foot slightly off the ground.
  • Keeping your back neutral| lean your entire torso forward while raising your right leg| which should stay in line with your body. The kettlebell will lower toward the ground. Keep your right shoulder blade pulled down your back.
  • With your back straight| return upright| coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
  • Do 12 reps on each leg| for three sets.

| Dumbbell Squat

Squats are one of the most effective ways to target your backside. Holding dumbbells makes them a little more challenging.

  • Stand with your feet hip-width distance apart| holding a dumbbell at shoulder level| with palms facing inward.
  • Slowly bend your knees as if you were going to sit in a chair| keeping all the weight in your heels. Don’t let your knees move beyond your toes| and don’t let the knees roll out or in. Squat down as low as you can| keeping your head and chest lifted| your spine long| and your shoulders relaxed. Keep your arms steady as you lower down.
  • Press through your heels| and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
  • Do three sets of 12-15 reps.

| Wide Squat

Widening your stance while doing squats will target your glutes differently and will also tone your thighs.

  • Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. If you don’t have dumbbells| keep your hands clasped in front of your chest as shown. Step your feet apart so there’s about 20 inches between your heels. Point your toes out slightly.
  • Bend your knees and elbows| keep your shoulders over your hips| and lower down so your weight is back in your heels. Then straighten your legs and arms.
  • Complete three sets of 12-15 reps.

| Deep Reverse Lunge

Reverse lunges are super-challenging| but if you step back even farther| deepening your lunge| then you’ll really feel it in your lower body.

  • Begin with your feet together| holding a dumbbell in front of your chest.
  • As you step your right foot back into a deep lunge| lower the dumbbell to your left foot. Make sure your left knee is directly over your ankle.
  • Step your right foot forward to return to the starting position. Repeat| lunging the left foot back. This counts as one rep.
  • Complete three sets of 12-15 reps.

See the reverse lunge in action here.

| Tipping Row

This rowing variation works the backside beautifully u2014 and not just your bum. It targets the hamstrings and upper back along with the glutes.

  • Stand up straight and hold two dumbbells with palms facing each other.
  • Lift up your left foot so you are balancing on your right leg. Find your balance| then sweep your left leg back and extend your arms toward the floor.
  • Holding this position| bend your elbows back so that the dumbbells meet the sides of your chest. Keep your shoulders down and elbows straight back.
  • Do three sets of 10| then repeat with the other leg.

| Side-Lunge to Curtsy

This sideways lunge will target your outer tush as well as your inner thighs.

  • Holding a dumbbell in your left hand| side-lunge to the right| bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
  • Push off gently with your right foot| and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
  • Repeat by stepping immediately into a side-lunge from the curtsy.
  • Once you have completed 12-15 reps| switch sides. Do three sets total.

| Romanian Deadlifts

This basic move not only targets your tush| but also tones the hamstrings and quads.

  • Stand holding a pair of medium-weight dumbbells in each hand| arms at your sides| with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent| slowly bend at your hip joint (not your waist)| and lower the weights as far as possible without rounding your back| which should remain straight.
  • Now squeeze your glutes to slowly pull yourself up (don’t use your back).
  • Do three sets of 12-15 reps.

| Warrior 3

In this pose| the glute muscles lift that leg up and hold it so it remains parallel to the floor. Talk about a workout.

  • Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation.
  • Exhale as you bend forward at your hips| lifting your left leg straight behind you coming into Warrior 3. Draw your navel toward your spine and hold for five breaths. Then come to stand| lower your left leg| and repeat with the right leg lifted for another five.

| Crossover Lunge

Adding arm work to this glute- and inner thigh-toner makes this a time-saving full-body move.

  • Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells or hold the medicine ball in front of you with arms extended.
  • Take a large step diagonally forward with your right foot| planting your foot at the 11 o’clock position. Sink down until your thighs form right angles. As you bend your knees| curl the dumbbells toward your upper arms or the medicine ball toward your chest.
  • Extend your legs| lift your right knee and bring it in toward your chest| and lower your arms. Step back with your right leg| this time lunging behind your torso and stepping back to the 8 o’clock position. As you sink down into the reverse lunge| complete another bicep curl. This completes one rep. Complete your set| and then switch sides.
  • A set equals 15-20 reps on each leg. Do two sets.

| Elbow Plank Donkey Kick

Evolve your basic donkey kick into a full-body move. Working your glutes and hamstrings in an elbow plank will work your core. Toning your abs and your behind with one move is a win-win in my book.

  • Begin in an elbow plank with elbows directly under shoulders| abs engaged toward the spine. Don’t let the pelvis sag down or pop up.
  • Lift right leg off the ground| bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don’t let your pelvis twist.
  • Press your right heel toward the ceiling as high as you can without moving your pelvis or low back. The motion will not be huge| but concentrated on the booty and hamstring.
  • Lower the bent leg slightly| and repeat for a total of 10 repetitions. Then switch sides.
  • Do two sets on each leg.

| Lying Butt Lifts

Since this move requires no equipment| you really have no excuse to skip it! For a bigger burn| flex your butt for five seconds at the top of each move| or hold a yoga block between your knees as shown.

  • Lie flat on your back on a mat with your knees bent and your arms at your sides. Feet should be hip-distance apart.
  • Slowly raise your pelvis up toward the ceiling to a point where your body will be at about a 40- to 45-degree angle relative to the floor.
  • At the top of the movement| be sure to really flex your butt for one second u2014 try and make it a long second.
  • Now slowly return to the start position to complete one.
  • Do three sets of 12-15.

| Booty Kicks With Resistance Band

Feel the burn with this move u2014 your butt and outer thighs will be feeling it in no time!

  • Hold onto either end of your resistance band| and place the center of the band around the sole of your right foot. Then place your elbows and knees on the ground so your back is straight.
  • Hold the band firmly| draw your belly in| and extend your right leg straight out behind you. Then draw your knee forward| but don’t let it touch the ground.
  • Repeat for a total of 15-20 times. Then do this exercise with your left leg.

| Superwoman

  • Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  • With your arms and legs straight (but not locked) and torso stationary| simultaneously lift your arms and legs up toward the ceiling to form an elongated “”u”” shape with your body u2014 your back arches and arms and legs lift several inches off the floor.
  • Hold for two to five seconds and lower back down to complete one rep.
  • Do as many reps as you can for one minute.

| Single-Leg Bridge

  • Lie on your back| with the knees bent| and place your hands on the floor for stability. Extend the left leg out.
  • Pressing your right heel into the floor| lift your pelvis up| keeping your body in a stiff bridge position.
  • Slowly lower your body to the floor. This completes one rep.
  • Repeat with one leg for 30 seconds| then switch sides and perform reps on your other leg for an additional 30 seconds.

| Leg Balance Warrior 3

  • Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
  • Lean your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
  • Hold this position for a moment| and reach through your right heel to engage the back of the right leg.
  • Bring your right leg forward| and return to standing upright. This completes one rep.
  • Do as many reps on this side for 30 seconds| than do 30 more seconds on the left side.

| Squat With Side Kick

  • Stand with your feet shoulder-width distance apart| feet parallel. Hold your hands out in front of you for balance. Bend your knees| lowering your hips deeply into a squat| keeping weight back in your heels.
  • Then rise back up| straightening the legs completely and lifting the right leg out to the side| squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position| squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
  • Repeat this pattern for one minute.

| Standing Booty Kicks

A do-anywhere exercise| try standing booty kicks the next time you’re brushing your teeth.

  • Stand tall| and place your hands on your hips.
  • Put all the weight in your right leg| keep both legs straight| and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed| and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
  • Then lower your left leg so it’s parallel with your right| but don’t let it touch the ground. Then lift it back up behind you.
  • Repeat this move 20 times at a moderate pace| and then lift your leg another 20 times so it’s slightly out to the side to target your outer glutes.
  • Then do the other leg| 20 times behind you and 20 times diagonally out to the side.

| Beyoncu00e9’s Butt Workout

If you’re working to tone your backside| like Super Bowl halftime star Beyoncu00e9| then we have three easy moves you can do at home. But these are not your typical lunges and squats; these moves are fun variations to tone your glutes from a variety of angles.

| Gwyneth Paltrow’s Butt-Shaping Moves

Gwyneth Paltrow credits her longtime trainer Tracy Anderson with giving her butt an overhaul. Tracy helped transform Gwyneth’s self-described saggy and square-shaped butt into a lifted| rounded| and shapely backside. We learned three of Gwyneth’s favorite butt-toning moves directly from her trainer u2014 just in time to help you rock your skinny jeans. Add these exercises (bonus: all three exercise are full-body moves) to your workout routine| feel the burn| and see the lift! Watch the video to learn the moves.

| Lady Gaga’s Booty Workout

Known for her crazy costumes and her cut abs| Lady Gaga also has quite a shapely backside. To get the scoop on her booty moves| we talked to her trainer Harley Pasternak. Here| he shows us three exercises you can do to tone your tush.

| Victoria’s Secret Workout: Butt Exercises With Trainer Justin Gelband

We’ve always been curious about how the Victoria’s Secret Angels prep for their annual runway show. Lucky for us| one of our editors was invited to work out with model Candice Swanepoel and the Angel’s trainer| Justin Gelband. The secret to rocking undies on the runway? Lots of glute work with ankle weights. Learn the moves when you watch the video.

| 10-Minute Sexy-Backside Workout

Here at POPSUGAR Fitness| we know you’re pressed for time during the busy Summer season| but we’re sure you can find 10 minutes to work your backside. We tapped Sadie Lincoln| founder of Barre3| to create a quick home workout for the glutes and hamstrings. Press “”play”” and follow along as Sadie leads you through a series of moves to tone your backside.

The Secret to Beating Your Saddlebags For Good

The Secret to Beating Your Saddlebags For Good

If you’re trying to tighten up the extra padding around your butt and upper quads| you’re not alone. This area is a problematic spot for women| and there’s no single cure to change things overnight. According to celebrity trainer Anna Kaiser| increasing the intensity of your cardio and strength-training program is a great start. Anna’s other piece of advice? “Put down the fork. No one needs to be eating five bowls of pasta a week and think that they’re going to get rid of saddlebags if they’re doing 500 leg raises. It’s just not going to happen.””

So stick to a healthy eating plan| add plenty of cardio to your workout routine| and try out these helpful exercises to help you feel more confident the next time you slip into something slinky.

| Step-Ups

If these beginner step-ups are too simple for you| consider an intermediate or advanced variation:

  • Find a step or a bench that| when you place your foot squarely on it| your knee is at a 90-degree angle or larger.
  • Step up 20 times leading with the right foot| then the left| bringing both feet completely onto the bench.
  • To return to the starting position| lead with the right foot to step down to the floor| then the left| until ending with both feet on the ground.
  • Switch legs and start stepping with the left foot for 20 steps.

| Side Lunge to Curtsy

If lunges are new to you| don’t add dumbbells to this exercise until you are comfortable with the leg positions:

  • Holding a five- to 10-pound weight in your left hand| side lunge to the right bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
  • Push off gently with your right foot and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
  • Repeat by stepping immediately into a side lunge from the curtsy.
  • Once you have completed 15 reps| switch sides. Do three sets total.

| Elbow Plank With Donkey Kick

Help lift that booty (and tone your core) with this elbow plank variation:

  • Begin in an elbow plank with elbows directly under shoulders| abs engaged toward the spine. Don’t let the pelvis sag down or pop up.
  • Lift left leg off the ground| bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don’t let your pelvis twist.
  • Press your left heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
  • Lower the bent leg slightly| and repeat for a total of eight to 10 repetitions. Then switch sides.
  • Do two sets on each leg.

| Plank Booty Leg Lifts

These plank booty leg lifts work out your tush and the back of your thighs at the same time:

  • Lie on your belly on an exercise ball| and walk your hands out so the ball is underneath your shins. Your hands should be underneath your shoulders.
  • Draw your navel toward your spine to engage your abs| which will help keep your spine straight and your body stabilized.
  • Lift your left leg up into the air| and then slowly lower it back toward the ball| but don’t let it touch. This counts as one repetition. Keep your pelvis level throughout your reps.
  • Complete three sets of 10 to 12 reps with the left leg| and then repeat with the right.

| Sumo Squats

Celebrity trainers recommend the sumo squat (also known by the feminine name pliu00e9 squat) for its bottom-lifting and leg-shaping benefits:

  • Stand with legs wide and toes pointed outward slightly.
  • Bend down until your knees are over your ankles| then straighten your legs. This completes one rep.
  • Complete three sets of 15 reps.

| Side Saddle Leg Lifts

Those familiar with barre exercises will love these side saddle leg lifts that can be done anywhere:

  • Start on your side with your legs extended| flexing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the whole duration of the series.
  • Keeping the energy reaching out through your flexed heels| lift your top leg up about six to eight inches from the floor. From here| make tiny pulses upward 20 times. Holding your leg at the highest point of your lift| draw one-inch circles with your heel for 20 reps.
  • Keeping your top leg lifted| bend and straighten your knee. Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position. For an even greater burn| finish this series with lifts in a bigger range of motion| taking the foot all the way toward the ceiling and back down| 10-20 times.

| Bridge

This pose may be considered a gentler inversion in a more rigorous yoga practice| but it’s an amazing tool to tone up the outer thighs and your glutes:

  • Begin lying flat on your back with your arms along the sides of your body| with your palms facing down. Bend your knees| placing your heels as close as you can to your bum.
  • With your palms and feet pressing firmly into the ground| lift your hips up. Keep your palms on the mat or clasp your hands together below your pelvis| extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough| you can also hold your ankles.
  • Stay here for 10 deep breaths| lifting your hips up as high as you can.
  • Try three to five rounds of the pose| holding for 10 breaths each time.

| Clam Series

To tone up your lower glutes and the outer thigh| check out this quick clam series video that shows off four variations of this effective exercise. And since you do the clam lying down| it’s a perfect exercise sequence to incorporate into TV time.

Change the Shape of Your Butt With This 30-Day Squat Challenge

Squat challenges are all the rage now, and while it certainly is an accomplishment to work your way up to 200, 500, or even 1,000 squats (yikes!), doing the same kind only works certain muscles. Here’s a new challenge for you to try. It involves five different squat variations that you repeat and eventually work up to 200 reps in 30 days.

Here are instructions for the five different variations followed by a 30-day plan to get you all the way to 200. It’s not advised to skip right to day 30 if you want to be able to walk the next day, so follow the plan and adjust it slightly according to your schedule and ability level. For a quick guide, here’s a printable version of this Squat Challenge.

Related: Print Out This 2-Week Crunch Challenge

Number 1: Narrow Squat

Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.This counts as one rep.

Number 2: Narrow Squat With Back Kick

Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.This counts as one rep.

Related: 30-Day 6-Pack Abs Challenge

Number 3: Basic Squat

Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.This counts as one rep.

Here’s a video demonstrating the basic squat.

Number 4: Basic Squat With Side Leg Lift

Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.This counts as one rep.

Number 5: Sumo Squat

Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heelsThen rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.This counts as one rep.

The Plan

Unlike other squat challenges, this involves five different variations to not only sculpt your legs and booty more effectively, but also to beat boredom and prevent overuse injuries. This plan incorporates rest days, so while you can hold off on squats that day, you can (and should) still do other workouts to target your nonsquatting muscles.

Image Source: POPSUGAR Photography

Change the Shape of Your Butt With This 30-Day Squat Challenge

Squat challenges are all the rage now| and while it certainly is an accomplishment to work your way up to 200| 500| or even 1|000 squats (yikes!)| doing the same kind only works certain muscles. Here’s a new challenge for you to try. It involves five different squat variations that you repeat and eventually work up to 200 reps in 30 days.

Here are instructions for the five different variations followed by a 30-day plan to get you all the way to 200. It’s not advised to skip right to day 30 if you want to be able to walk the next day| so follow the plan and adjust it slightly according to your schedule and ability level. For a quick guide| here’s a printable version of this Squat Challenge.

Related: Print Out This 2-Week Crunch Challenge

Number 1: Narrow Squat

Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees| lowering your hips deeply| bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.Then rise back up| straightening the legs completely| squeezing the glutes at the top of the movement to get the most out of the exercise.This counts as one rep.

Number 2: Narrow Squat With Back Kick

Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips| and bend your knees| lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.Then rise back up| straightening the legs completely| and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.Do another squat| then straighten the leg| do a back kick with the right leg| and step the right foot back to meet the left.This counts as one rep.

Related: 30-Day 6-Pack Abs Challenge

Number 3: Basic Squat

Stand with your feet shoulder-width distance apart| feet parallel. Hold your hands out in front of you for balance. Bend your knees| lowering your hips deeply| bringing your thighs parallel with the floor if you can| keeping weight back in your heels.Then rise back up| straightening the legs completely| squeezing the glutes at the top of the movement to get the most out of the exercise.This counts as one rep.

Here’s a video demonstrating the basic squat.

Number 4: Basic Squat With Side Leg Lift

Stand with your feet shoulder-width distance apart| feet parallel. Hold your hands out in front of you for balance. Bend your knees| lowering your hips deeply so your thighs are parallel with the floor| keeping weight back in your heels.Then rise back up| straightening the legs completely| and lifting the left leg out to the side| squeezing the outer glute.As you step the foot back into shoulder-width distance position| squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.This counts as one rep.

Number 5: Sumo Squat

Stand with your feet wide| toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees| lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heelsThen rise back up| straightening the legs completely| squeezing the glutes at the top of the movement to get the most out of the exercise.This counts as one rep.

The Plan

Unlike other squat challenges| this involves five different variations to not only sculpt your legs and booty more effectively| but also to beat boredom and prevent overuse injuries. This plan incorporates rest days| so while you can hold off on squats that day| you can (and should) still do other workouts to target your nonsquatting muscles.

Image Source: POPSUGAR Photography

25 No-Equipment Moves That Transform Your Body

25 No-Equipment Moves That Transform Your Body

Whether you’ve let go of your gym membership or you’re spending more time shaping up from home| these effective no-equipment moves need to be part of your strength-training routine. You might be all about cardio for that big calorie burn| but a recent study found that strength training burns roughly Upper Body] [Core] [Lower Body] [Plyometrics]| Upper Body: Push-Up

  • Start in a plank position| with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in| and keep your back straight.
  • As you lower and exhale| bend your elbows outward to the sides. Hold at the bottom before you raise back up to complete one rep.

| Upper Body: Diamond Push-Ups

  • Start in plank position with your hands under your shoulders and your body in one straight line.
  • If your knees aren’t on the floor| separate your feet so they’re about shoulder-width apart to help you stay balanced throughout the exercise.
  • Place your hands together| directly under your sternum| with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
  • Bend your elbows out to the sides| and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one rep.

| Upper Body: Superman

  • Lie on your belly| engage your abs| and extend your arms straight out in front of you.
  • Lift your legs| arms| and chest off the floor. Hold for a count of 10| and then slowly release your body back to the floor. This completes one rep.

| Upper Body and Core: Plank Up and Down

  • Come into a plank position with your arms and legs straight. Your hands should be underneath your shoulders and your feet hips-width distance apart.
  • Keep your torso parallel to the floor| and lower your right forearm to the mat and then the left| coming into elbow plank.
  • Then step your right hand back onto the mat| and then the left| pushing yourself back up to plank position. This completes one push-up walk.

| Upper Body and Core: Lateral Plank Walk

This move will challenge your core and define your deltoids| shaping your shoulders.

  • Begin in plank position with your hands underneath your shoulders and your body in one straight line.
  • Simultaneously cross your right hand toward the left as you step your left foot out to the left. Then simultaneously step your left hand and right foot to the left| returning to the plank position. Your hands move together as your feet step apart. Take two more steps in this direction| keeping your abs pulled toward your spine and your pelvis level. This completes one rep.
  • Reverse directions| taking three steps to the right.

| Upper Body and Core: Push-Up and Rotate

  • Begin in a plank position with your feet in line with your hips.
  • Lower your body toward the floor| and then push through your arms| returning to plank.
  • Twist to the left| reaching your left arm to the ceiling without letting your pelvis rise or lower.
  • Return to plank position| bringing your hand back to the floor. This completes one rep.

| Upper and Lower Body: Reverse Plank Bridge

  • Begin seated with your hands behind you with your fingers pointed away from you.
  • Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees.
  • Lower your pelvis back to the ground to complete one rep.

| Core: Bicycle Crunches

  • Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers| and put your hands behind your head.
  • Bring your knees in toward your chest| and lift your shoulder blades off the ground.
  • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left| bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
  • Now switch sides and do the same motion on the other side to complete one rep (and to create the “pedaling”” motion).

| Core: Seated Russian Twist

  • Sit on the ground with your knees bent| pull your abs to your spine| and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
  • Reach your arms out in front of you| and twist your torso to the right| then to the left| repeating for one minute. Lower your heels to the ground if you need to.

| Core: Reverse Crunch

  • Lie on your back on the floor. Place your hands on the floor beside you.
  • Bring the knees in toward the chest with your feet together.
  • Use your abs to slowly curl the hips off the floor and into your chest| and then slowly lower them back to the starting position to complete one.
  • Repeat for one minute. Don’t swing your legs to create momentum; use your abs to control your movement.

| Core: V-Sits

  • Lie on your back| and reach your arms rigidly to your side| off the floor. Lift your legs off the floor| and point them| so they are at about a 45-degree angle. Lift your head| so your shoulders are off the floor as well.
  • When you’re ready to begin| lift your upper torso off the floor| and bend your knees. You can lean back to make this move harder or come up more to make it easier. Slowly lower your upper body back down to the floor| straightening out your legs as you do so. Stop when your back is on the floor| but not your head| shoulders| or legs.
  • This completes one rep.

| Core: Mountain Climbers

  • Start in a traditional push-up starting position u2014 shoulders over hands and weight on just your toes.
  • Bring your right foot forward| bending the knee and putting weight on the ball of your foot.
  • Switch legs| bringing the left knee forward while moving the right leg back. This completes one rep.

| Core: Side Plank

  • Sit on your left side with your legs slightly bent and your feet stacked.
  • Place your left hand about 12 inches from your pelvis.
  • Push your hand into the ground| and straighten your legs as you lift your pelvis off the ground. If you have trouble balancing| stagger your feet| so the top leg is in front.
  • Hold for 30 seconds| and switch sides to complete one rep.

| Core: Full Sit-Ups

  • Lay on your back with bent knees and feet flat on the ground| and place your hands on opposite shoulders.
  • Keeping your heels on the ground and your toes flat to the ground| engage your abdominal muscles| and gently lift your head first| followed by your shoulder blades| coming into a full-sit up position.
  • Hold the position for a second| and with control| come slowly back do to lying on your back.
  • This completes one full sit-up.

| Lower Body: Good Morning

  • Stand with your feet hip-width apart| and place your hands at the back of your head with your elbows opened wide.
  • Pull your abs to your spine| and keep your back neutral while pressing your butt backward| hinging at that hips| until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
  • Return to standing| squeezing your glutes when you are upright. This completes one rep.

| Lower Body: Basic Squat

  • Stand with your feet shoulder-width apart. Hold your hands comfortably in front of your chest to help you stay balanced| and bend your knees| lowering your hips deeply| so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
  • Then rise back up| straightening the legs completely and squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

| Lower Body: Wall Sit

  • Stand with your back against a wall| placing your feet about two feet in front of you. Feet should be hip-distance apart.
  • Bending your knees| slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints| so you may need to inch your feet farther from the wall to create proper alignment. Don’t let your knees fall into the midline of your body or sway outward.

| Lower Body: Sumo Squat

  • Stand with legs wide and toes pointed outward slightly. Place your hands at your head with elbows wide to challenge your abs as you do this move.
  • Bend your knees until they are over your ankles. Your feet should be far enough apart that your thighs are parallel to the floor and your knees near 90 degrees. Push through your heels to straighten your legs. This completes one rep.

| Lower Body: Side Lunge

  • Step your left leg back into a deep lunge| making 90-degree angles with both knees.
  • Raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees| making loose fists with your hands.
  • Hold the lunge while as you rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This complete one rep.

| Lower Body: Lunge

  • Keep your upper body straight| with your shoulders back and relaxed and your chin up (pick a point to stare at in front of you| so you don’t keep looking down). Always engage your core.
  • Step forward with one leg| lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle| not pushed out too far| and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position. This counts as one lunge.

| Lower Body: Single-Leg Balance Touch

  • Begin standing with arms overhead with all your weight on your left foot.
  • Keeping your spine long| reach forward| bending your left knee| and touch both hands to the ground. Keep your abs engaged to keep your torso stable.
  • Lower your right leg down while lifting your torso| bringing your arms overhead to complete one rep.

| Plyometrics: Jump Squat

  • Start by coming into a squat with your arms by your sides.
  • Swing your arms to the ceiling as you jump off with both feet. Land quietly as you return to the squat position. This completes one rep.

| Plyometrics: Jumping Lunges

  • Stand with your feet staggered| your left foot slightly in front of your right. Making sure you’re not too stiff| keep your stance active with your knees bent in a slight but not full lunge.
  • With your core engaged| push off the bottom of both feet into a jump| switching the position of your feet in midair| landing in a basic lunge with your right leg in front.
  • Without rest| repeat this movement| alternating which leg is in front. This completes one rep.

| Plyometrics: High-Knee Skips

  • Skip in place by hopping on your right leg while bringing the left knee up toward your chest.
  • Engage your abs as the knee comes toward your chest.
  • Switch legs| and keep skipping while pumping your arms.
  • This completes one rep.

| Plyometrics: Burpee

  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up| bending the elbows and then straightening back to plank.
  • Jump the feet forward to the hands| and come into a squat.
  • Do an explosive jump straight up| getting as much height as you can.

    Reshape Your Butt With This Move

    I like being a little sore the day after strength training. I consider it positive feedback that I am building new muscle right where I want it. This single-leg toe tap is so simple and effective that it always leaves my butt sore, in the best way possible. This move fires up your glutes through a large range of motion combining the benefits of a deadlift with a deep single-leg squat without putting extra pressure on your knees. What’s not to love?

    Holding a 10-pound dumbbell in your right hand, stand on your left leg with your right foot lifted. Keeping your back flat, bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.Push through your left heel and return to the starting position to complete one rep; try to keep your right foot off the ground as you complete all your reps. Do 12 reps each leg for a set, and do two to three sets.

    If you’re new to strength training, try this exercise without a dumbbell and work up to adding weight.

    Related: The Moves You Should Be Doing For a Perkier Butt

    Image Source: POPSUGAR Photography

    Reshape Your Butt With This Move

    I like being a little sore the day after strength training. I consider it positive feedback that I am building new muscle right where I want it. This single-leg toe tap is so simple and effective that it always leaves my butt sore| in the best way possible. This move fires up your glutes through a large range of motion combining the benefits of a deadlift with a deep single-leg squat without putting extra pressure on your knees. What’s not to love?

    Holding a 10-pound dumbbell in your right hand| stand on your left leg with your right foot lifted. Keeping your back flat| bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.Push through your left heel and return to the starting position to complete one rep; try to keep your right foot off the ground as you complete all your reps. Do 12 reps each leg for a set| and do two to three sets.

    If you’re new to strength training| try this exercise without a dumbbell and work up to adding weight.

    Related: The Moves You Should Be Doing For a Perkier Butt

    Image Source: POPSUGAR Photography

    3-Minute Butt Workout in Just 3 Moves

    Your leggings and skinny jeans are psyched. You know why? Because you just did this three-minute butt workout, that’s why. You can give yourself a pat on the back, and someone just might give you a pat on the tush when they notice you’ve been spending a little extra time on your backside. For even bigger butt burn, repeat these exercises two or three times.

    Bridge With Leg Lift

    Do 20 seconds with the right leg lifted, then pulse for 10 seconds. Repeat with the left leg lifted.

    Sumo Squat Heel Clicks

    Repeat this move for one minute, being sure to lower the hips and press weight back in the heels as you squat down.

    Knee Circles

    Complete 15 seconds circling the knee forward, then another 15 circling backward. Repeat on the left side for another 30 seconds.

    Image Source: POPSUGAR Studios

    3-Minute Butt Workout in Just 3 Moves

    Your leggings and skinny jeans are psyched. You know why? Because you just did this three-minute butt workout| that’s why. You can give yourself a pat on the back| and someone just might give you a pat on the tush when they notice you’ve been spending a little extra time on your backside. For even bigger butt burn| repeat these exercises two or three times.

    Bridge With Leg Lift

    Do 20 seconds with the right leg lifted| then pulse for 10 seconds. Repeat with the left leg lifted.

    Sumo Squat Heel Clicks

    Repeat this move for one minute| being sure to lower the hips and press weight back in the heels as you squat down.

    Knee Circles

    Complete 15 seconds circling the knee forward| then another 15 circling backward. Repeat on the left side for another 30 seconds.

    Image Source: POPSUGAR Studios

    The Best Butt Exercise ¡ª?and You Can Do It Anywhere

    To reshape your backside, you need to work your butt from multiple angles to tone all your glute muscles. This combination move, mixing two basic lunges, does just that. And, best of all, it requires no equipment so you can do at home.

    Side Lunge to Curtsy Lunge Combo

    Step your right leg wide to the left, coming into a lateral lunge, bending your right knee. Keep your chest lifted and your weight in your right heel.Push off with your right foot and cross the right leg behind your left, coming into a curtsy squat, bending both knees. This completes one rep.Step out to the right, returning to your side lunge; continue alternating between these two moves for a total of 12 reps. Then repeat on the other side. Aim to do two to three sets of 12 reps on each side. Follow up with a quick glute stretch to keep your hips flexible and strong.Image Source: POPSUGAR Photography