5 Bottom-Busting Moves to Tone Your Derrière

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A Beyoncé behind may not be at the top of every woman’s list, but sculpting a firm, round, and lifted derrière definitely is. It takes a little bit of sweat and hard work, but the end result is a perfectly plump Izabel Goulart-style booty.

These five simple moves will lift and tone your bottom without the need for any equipment at all, making them perfect to perform whether you’re at home or on holiday.

1

Heeled Bridges

A slight variation on the classic bridge, this move really creates that “rounded bottom” effect. It’s also a great move to stretch out the hips and lessen the strain on the lower back from the usual booty-firming exercises.

Lie on your back with your feet hip-distance apart. Feet should be close enough to your bottom that you can touch your heels with your fingertips. Lift your toes off the floor and engage your core, drawing your belly button into your spine. Squeeze your glutes as you draw your hips upwards. Be sure to keep your knees parallel and control the movement on the way back down. Repeat the exercise ten to 12 times.

2

Side Lunges

Side lunges are a great alternative to regular lunges and work the inner thigh, glutes, and quads. Start doing side lunges with your body weight alone and then up the ante with dumbbells and weights.

Engage your core and keep your chest tall. Take a lateral step out to the side and place your foot at a comfortable slight angle, firmly on the floor. Ensure your knee is in line with your foot and does not project forward over your toes. Sit deep into the lunge, working your glutes, and then push off the planted foot back to starting position. Repeat ten times on both sides.

3

Sumo Squats

These are similar to regular squats, but your feet take a wider stance and therefore place more load on the inner thighs and glutes than normal squats.

Place your feet wider than shoulder-width apart and turn them so that your toes point out at a slight angle. Keep your chest tall and sit back into a squat, keeping your back in a good position. Keep going until your bottom is in line with your knees and then squeeze your booty to come back up. You can also use a single dumbbell held in between your legs for added resistance.

4

Kick-Backs

This is one of the best booty-rounding moves! Get on your hands and knees on the floor and make sure your spine is in a neutral position, not arching or “dipping” in your lower back. With a controlled motion, kick back one foot into the air, squeezing your glutes as you do. It’s important not to let your hips rock as your leg moves, so engage your core throughout the movement, which has the added bonus of working your abs too.

5

Bulgarian Split Squats

This exercise allows you to get deep into the glutes and challenge your body to recruit more muscle fibers, all helping to build and tone your bottom.

Stand with your feet hip-width apart and leave one foot behind you, resting it on a raised platform. Stabilize and ensure that, as you come down to the floor, your knee is in line with your front foot and not pushing over it. Lower your hips down as deep as you can go and then power back up through the split squat.

 

Carly Rothman is the blogger behind LeanLivingGirl, a health and fitness website based in Dubai.


Credits

Photographer Anna Shtraus Beauty Editor Frankie Rozwadowska


 

Promo Photo: Courtesy of @VictoriaSport

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