It's booty sculptin' time! Prepare for lift off: these three must-try butt exercises are Anna Kaiser's favorite. We chatted with the celebrity trainer, who has been prepping Shakira for her world tour [1], and asked what her all-time best moves were for toning and sculpting the derrière. She delivered some seriously awesome answers. Do these three during your next session — and you might have trouble walking for a few days!
Single Leg Romanian Deadlift
- Hold a dumbbell in each hand (or a kettlebell in both) and lift your right foot slightly off the ground.
- Keep your back neutral and lean your entire torso forward while raising your right leg, which should stay in line with your body. The dumbbells 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 move through your reps.
Single Leg Bridge
- Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
- Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Donkey Kicks With a Band
- 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.