The Butt Workout That'll Lift, Tone, Tighten - and Turn Heads

Firm up your booty and tighten your abs with these ten targeted moves

Ready to work your booty? We've got ten moves that'll blast your buns (and work your abs while you're at it). Follow along with this workout—first do the four warmup moves, and then get down to the hard work with three killer supersets for a fabulous backside. 

Complete this workout 3 times a week on alternating days, and eventually, you'll have a butt so bootylicious, you'll be dying to show it off. (Although, may we recommend you read 8 Celebrity Butt Selfies—and What You Can Learn From Them before you get too snap-happy with the butt pics?)

All joking aside, this workout will torch calories and get you sweating. And you'll definitely feel it in your caboose tomorrow! Watch the video  for demonstrations on how to do each of the moves, and then read below for the instructions for the warmup and the workout. And good luck!

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The Warmup:
Do 5 to 10 reps of each move; 10 to 15 reps of the Sideways Band Shuffle
Do one or two sets total.

Here are your warmup moves:
The Single-Leg, Single-Arm Reach
Facedown Hip External Rotation
Single-Leg Hip Extension
Sideways Band Shuffle (you'll need a resistance band for this one)

The Workout:
We're going to take you through 3 supersets, which means pairs of exercise moves. Within each superset, do 10 to 12 reps of each move, without resting between moves. Once you've done all your reps for both moves in the superset, rest for 30 to 60 seconds.

Here are the workout supersets:
Superset 1: 
Stability-Ball Hip Extension Leg Curl (you'll need a stability ball for this one)
Dumbbell Bent-Knee Deadlift (you'll need two dumbbells for this one)

Superset 2: (Again, do 10 to 12 reps of each move, back-to-back, and rest for 30 to 60 seconds after)
Dumbbell Step Up (you'll need a step/bench, and some dumbbells)
Stability Ball Back Extension (you'll need a stability ball for this)

Superset 3: (Same story here: 10 to 12 reps of each move back-to-back, rest for 30 to 60 seconds after)
Elevated Reverse Lunge (you'll need a step/bench)
Dumbbell Straight-Leg Deadlift (you'll need two 5- to 8-lbs dumbbells)

And that's it! For more great workouts that tone, tighten, and lift your backside, check out our glorious collection of butt workouts. And for total-body toning workouts that you can do in real time, definitely visit our Shape Up Shortcuts portal—we're talking 5-minute workouts you can do WITH our fitness editor in real time. Get ready to sweat!
 

Categories: Heads , Lift , That'll , Tighten , Tone , Workout