Rocking a hip- and backside-hugging Halloween [1] costume this year? Dedicate some workout energy to firming up your glutes! For results you'll feel in just a few weeks' time, start incorporating the following exercises to your longer strength-training workouts — or tack them on to your postcardio stretch sessions. Make sure you have a pair of eight- to 10-pound dumbbells handy, since you'll need weights for two of these effective moves.
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Exercise One: Jump Squats
The classic squat is a great exercise for toning the derriere, and when you add a jump, the move becomes more effective. Jumping also increases your heart rate to burn even more calories — bonus!
- Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
- Jump up as explosively as you can, reaching for the ceiling.
- When you land, lower back into the squat position to complete one rep.
- Perform as many reps as possible for one minute.
Exercise Two: Tipping Row
This rowing variation works the backside beautifully — and not just your bum. It targets the hamstrings and upper back along with the glutes.
- Stand up straight and hold two dumbbells with palms facing each other.
- Lift up your left foot so you are balancing on your right leg. Find your balance, then sweep your left leg back and extend your arms toward the floor.
- Holding this position, bend your elbows back so that the dumbbells meet the sides of your chest. Keep your shoulders down and elbows straight back.
- Do as many reps as possible for 30 seconds, then switch legs for an additional 30 seconds.
Exercise Three: Crossover Lunge
Adding arm work to this glute- and inner thigh-toner makes this a time-saving full-body move.
- Stand with your feet shoulder-distance apart. Grab a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells, or hold the medicine ball in front of you with arms extended.
- Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.
- Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep.
- Complete 15 reps on one side, then switch to the other leg.
Repeat this circuit three to five times for a short sweat session!