If you don’t want to tan it, tone it, right? We already shared how to mask a better butt by using this organic self-tanner, but that’s only a quick fix for a firmer (looking) rear. We’ve touched on booty moves quite a bit here on Poosh, but the more the merrier in our book. Which is why we reached out to Hot Pilates founder, Shannon Nadj, to teach us simple moves you can do at home to strengthen your buns. Below, Shannon breaks down each exercise with detailed instructions.
Learn how to make your buttocks muscles burn in the best way possible.
Stand with legs wider than hip distance. Feet are slightly pointed out and pelvis is neutral. Raise up onto your toes, keeping the weight evenly distributed between all 10 toes. While keeping a long spine, shoulders back and down, initiate from the core and begin to slide down an imaginary wall, keeping your heels lifted. Your abs should stay engaged the entire time. As you rise up, stand tall and squeeze your booty at the top.
Stand tall and plant your feet parallel slightly wider than hip distance. Move from the core and begin to lower into your squat. Remember to keep shoulders back and down, lower back long and tall through the upper body the entire time. Once you hit the lowest point in your squat, jump up in one explosive movement, bringing your legs together at the top. Land softly with control and immediately move into your next squat.
Reps: 15-20 / 20 seconds each | Repeat between each exercise
The Move: Single Leg Pelvic Lift
Start by lying on your back with knees bent and feet firmly planted into the ground. Lift one leg straight and up, flexing both the top and bottom heel. Make sure your pelvis and hips stay square and even. As you lift your hips up, your core is engaged and the weight stays in your heels. Make sure your bottom knee stays at the center. Movement is small and controlled, squeezing your butt at the top. Then begin to round down one vertebra at a time. On your last set, keep your hips up, point your toe, and pulse. There should be no pressure in the lower back. The goal is to create a straight line from your knees to your shoulders. Stay on one leg the whole time before switching to the other.
Reps: 10 each side / 20 seconds
Stand tall with feet parallel and hip distance. Begin by grounding your left heel as you move your right leg back and down into a 90-degree angle. Focus on balance and control, making sure your front knee stays stacked above your ankle. As you come up, use your core and lift your knee to hip height at the top. Repeat 10 times on the same leg and then switch.
Reps: 10 each side
Start on all fours, knees hip distance apart, shoulders back and down, wrists directly under your shoulders. Hips are squared off, core is engaged the whole time, and back is flat. Flex your heel and begin to raise one leg at a 90-degree angle. Squeeze the butt and core as you lift and come back down. Once you have finished your last rep, keep your leg bent at 90 degrees and begin to pulse, maintaining a flexed foot the entire time. Be mindful of your lower back and avoid arching. Stay on one leg the whole time before switching to the other.
Reps: 10 each side
The Move: Standing Squat Leg Raise
Stand tall with feet slightly wider than hip distance. While keeping the weight in your heels, sit back into a squat. When you rise up, keep the weight in your standing leg as you kick the other leg up to its highest point, kicking through the heel. Core should stay engaged the entire time. Stay on one side the whole time before switching to the other.
Reps: 10 each side
See Shannon demonstrate each move here in this step-by-step video.
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