POPSUGAR

3 Booty-Lifting Movements the Tone It Up Girls Can't Live Without

Jun 19 2018 - 6:10pm

The Tone It Up [1] community, created and led by Katrina Scott and Karena Dawn [2], is a fun and motivating group of women to tap into if you need some extra motivation for clean eating and workout plans. One type of workout TIU girls love doing is strength training, especially lower-body moves that tone and shape your butt. So POPSUGAR spoke to Katrina and Karena about their favorite booty-lifting movements [3], and they shared their three favorite exercises that will help you grow your glutes and strengthen your backside. Let's get to work!

Deadlift

"Deadlifts, deadlifts, deadlifts!" Katrina told POPSUGAR. "This move really sculpts and tones your booty like no other." Deadlifts target your hamstrings [5] and — yep, you guessed it — your butt.

"With proper form, you're also targeting your lower abs," she continued. "Just make sure that you're engaging your lower core throughout the movement to protect your lower back and tone your tummy."

Don't be afraid to use weights with this exercise, because that's exactly what will build lean muscle and shed fat on your backside, making for a more bodacious, toned booty. You can use dumbbells or a barbell — whatever feels more comfortable for you at the beginning.

Here's how to perform the exercise:

Single-Leg Bridge Lift

"Bridge dips isolate your glutes and you can add extra resistance by holding a weight by your hips," Karena said. When you're doing bridge dips [6], your glutes have no other choice than to fire up, especially when you do single-leg variations like this one.

Like Karena said, you get even more of a burn if you put a dumbbell or a weighted plate on your hips as you drive your hips upward, but it's not necessarily mandatory, especially if you're new to the movement.

Here's how you do single-leg bridge lifts:

Dumbbell Squat

Finally, the TIU girls recommend squatting if you want to build your booty [7]. "Not only do they tone your booty, they also sculpt your thighs," Karena explained. That's why you'll often see squats in the TIU workout plans.

There are many different variations of the trusty squat, but this dumbbell version is great for anyone, whether you're a beginner or a seasoned weightlifter.

Here's how to do it:


Source URL
https://www.popsugar.com/fitness/Best-Booty-Exercises-44216655