When it comes to your backside, here’s the bottom line: To lift your butt, you have to build muscle. “Building new lean muscle will help develop a backside with a natural well-rounded shape,” says Jillian Lorenz, co-owner of the Chicago-based women’s strength studio Barre Bee Fit with Ariana Chernin.
This 5-minute strength training circuit targets the glute muscle from every angle to develop a perky, well-rounded shape. Whether you were born with a flat-as-a-pancake fanny or a derrière that seems to drop with every decade, we’ve got the perfect posterior plan for you—demonstrated by the creators themselves, Chernin and Lorenz.
TO DO THE WORKOUT: Perform 20 to 30 reps of each exercise with your right leg, switching from one move to the next without rest between the exercises. Complete all five moves with your right leg, and then do the circuit again with your left leg. Repeat for a total of two rounds per leg. To see the best results, follow the plan three times a week and pair it with a high-intensity interval training workout like this one to burn fat.
1.Kettlebell overhead squats (7 to 10kg)
3 sets x 15 reps (30 Seconds rest)
Start movement holding a kettlebell with both hands at waist level.
When you are ready, engage core, lift kettlebell above your head, and squat parallel to the floor.
The key to this movement is engaging the stomach and locking the arms overhead and exhaling as you power up through the squat.
Perform with toes slightly pointed out, shoulder-width apart.
Keep the arms fully extended above your head until you have completed all the reps for that set.
2.Kettlebell Crossover Reverse Lunge (5 to 10)
3.Sets X 12 reps (30 seconds rest)
Start movement holding a kettlebell at chest level with both hands. Be sure to keep elbows tucked at sides.
As you begin, take one leg back into a reverse lunge position in a 45-degree angle while maintaining an upright squat position.
The key to this movement is an upright position and slowly crossing your leg in a reverse lunge while dropping the knee in a straight line down.
Be sure to cross slowly to maintain your balance throughout the movement.
3.Dumbbell stiff-legged Deadlift (8 to 12 kg)
3 sets x 15 reps (30 seconds rest )
Start movement with dumbbells at waist level.
Maintain a good posture with a slight bend in the knees and slowly lower the weight to the front of your calves, and return to the top of your thighs.
The key to this movement is a flat back and slow and steady lowering of the weights.
4.Dynamic speed Skaters (3 to 4 kg)
3 sets x 40 to 60 second intervals (with 30 seconds rest)
Start movement with one foot forward and one foot back.
As you start in motion, hop into a side lunge position, then spring off and do the same to the other side.
The key to this movement is not speed, but balance and coordination.
5.Dumbbell step ups (7 to 10kg)
3 sets x 10-15 reps (20 Seconds rest)
Start movement holding dumbbell at chest level with elbows tucked in. Place one leg on a platform or bench and thrust up on to bench.
The key to this movement is pushing off with the opposite toe on the floor before lifting and keeping weight on the heel on the bench when stepping down.
Perform all the reps on the one side before switching legs.