We are pumped to share one of our favorite stories from Self here on FitSugar!
Maybe "Baby Got Back" was your anthem in the '90s but, if things have gone, errrrr, south since then, give your booty some much-needed TLC. "Genetically, women tend to store more fat in their hips, butt and legs," says NYC Pilates instructor Brooke Marrone.
Luckily, defying gravity isn't as difficult as it seems. "This workout targets both the big and small muscles of your butt," says Marrone, who created this equipment-free routine exclusively for SELF. "Your butt is comprised of three main muscles so the following routine is made up of exercises that hit all three with each move." Just incorporate the below moves into your regular exercise routine to get that bad-ass butt you've been lusting after.
Start with your feet shoulder width apart. Take a big step back with your right leg bringing it slightly over your left leg as you land. Make sure your left thigh is parallel to the floor in your lunge and your shoulders remain over your hips with your abs tight. Push up from your left heel and return to the starting position. Alternate legs for 30 reps.
Get the rest of the workout after the break.
Single-Leg Bridge Drops
Lie on your back, knees bent with your feet flat on the floor and shoulder width apart. Raise your hips off the floor creating a straight line from your shoulders to your knees. Bring one knee into your chest without letting your hips drop and extend that leg straight up to the sky. Keeping your core and glutes engaged, drop that straight leg halfway down so your knees are in line with one another then bring it back to your starting position. Repeat 10 times on each side.
Come onto your elbows and knees keeping them about two feet apart. Make sure your elbows are under your shoulders and your knees are placed under your hips with your abs engaged and your shoulders down. Extend your left leg out strong and straight and lift it up to the sky activating your glutes. Bring the leg as far to the left as you can tapping your toes to the floor while keeping your body stabilized. Bring your left leg back up to the sky with power and do the same movement on the right side. Alternate legs for 30 reps.
Start with your feet slightly wider than your hips and toes slightly turned out. Bend your knees and lower into a squat making sure your butt never drops below your knees and your shoulders remain over your hips. Make sure to keep the weight in your heels and keep your knees in line with your toes. Return to your starting position giving your butt a good squeeze without locking your knees. Repeat 25 times. Bonus: For an extra burn, do little pulses in your squat at the end of your set.
More on Self.com:
- Pilates Exercises: The New Pilates Body
- 6 Moves to Resize Your Butt and Thighs
- Emily VanCamp Talks Love, Flat Abs and Body Image