As temperatures continue to fall, our initial instinct is to dig into our winter wardrobes for skinny jeans and tights, both of which put our derrière on full display. But if like us, you’ve spent a bit too much time sitting on your tush over the past few months, there’s no need to worry. We asked top fitness influencers to share their go-to butt-sculpting moves. They’re easy, effective and best of all, most of them can be done from the comfort of your own home.
Kate Kendall, Co-Founder & Director of Yoga, Flow Athletic
Exercise: Lunging Twists
“Essentially I carry one 6kg weight with both hands, lunge, then twist to the side. I repeat this on both sides, whilst pacing the distance of our strength room (call it 8 metres). It’s great for butt, spine and back mobility. And, it BURNS!”
Click here to see a demonstration.
Lauren Hannaford, Former Elite Gymnast & Founder of FHIT
Exercise: Squat Jumps
“Not only do squat jumps improve your strength and plyometrics, they also create great muscle tone and definitely get your heart rate going which increases your cardio fitness as well. It’s definitely a well-rounded butt exercise.”
Click here to see a demonstration.
Claire Grieve, Celebrity Yoga Specialist
Exercise: Warrior III
“Yoga is a great workout for lifting, shaping, tightening and toning the butt. Warrior III is my favourite full-body butt burning pose that requires balance, core strength and most of the booty to hold and maintain proper alignment. Engaging the outer hip muscles of the standing leg, gluteus medium and minimum, and the strong gluteal and hamstring muscle of the lifting leg will give you an all round yoga butt!
Cues:
Stand with your feet together. Inhale arms over your head.
Exhale and hinge at the hips, lifting the right leg behind you. Keep your hips square, back flat and body in a straight line.
Hold for 10 deep breaths.
Repeat with the left leg lifted.”
Kim Beach, PT & Creator of the Kim Beach 8 Week Programs
Exercise: Lunges
“It takes a bit of technique to get lunges right, but it is well worth it. This exercise gives your butt an awesome shape and also helps strengthen and tone your legs. It uses the largest muscle group in your body so it can be quite taxing on your heart rate which benefits your overall fitness and adds a little more intensity to your session.”
Click here for a simple lunge how-to.
Tegan Haining, PT & Founder of the 7 Day Quickie
Exercise: Deadlifts
“I hurt my back many years ago and since then deadlifts have played a huge role in keeping me strong and out of pain. They work your glutes tremendously but also trim your waistline by working your abs and back, making them an excellent compound exercise. When I don’t do them for more than a week my butt definitely feels flatter in the shower! So, I try and make sure I do them once a week to keep the curve.”
Click here to see a demonstration.
Ben Lucas, Co-Founder of Flow Athletic
Exercise: Split Squat and Glute Bridge
“These are both great exercises for your glutes and your balance.
For a split squat, place one foot a few feet behind you on a bench or a raised platform. Keeping an upright torso, begin by pushing your hips back, and allow your back leg to bend at the knee. Descend until you reach the bottom position, which can be when your front leg reaches parallel, or when your back knee touches the ground. Exhale and push through your front foot, pushing your body straight back up and return to start position. I recommend 3 sets of 12 reps each leg, with 60 sec rest in between sets.
For a glute bridge, lie on your back and place your feet bent in front of you so they are directly under your knees, that way when you fully extend into the lift, your knees make a 90-degree angle with the ground. Your neck should always remain neutral. Place your hands on top of your hips. Squeeze your glutes as you push your hips to the sky. The end point of the movement is where your hips and knees are in a line. Inhale as you lower your hips back to start position. Try 4 sets of 20 reps, with 60 sec rest in between sets.”
Renee Scott, Ballerina & Founder of Barre Attack
Exercise: Arabesque Toe Taps
“Want a beautiful booty? This single leg endurance exercise brings balance to your body, lifts your butt and sculpts the legs.
Starting position: Standing on one leg, lean the upper body forward to 45 degrees and reach the back leg behind the body and in line with the hip. The back leg should be slightly turned out.
Movement pattern: Reach the arms forward and lengthen the back leg, lifting it up to a long arabesque and tap the toes back to the floor at the back. Keep your standing leg parallel and your lifting leg turned out but try and keep hips stable.
Ramp it up: Lift up and down in arabesque, but don’t let your toe touch the ground for extra glute work.”
Kirsty Godso, Nike Master Trainer
Exercise: Barbell Hip Thrusts
“There is no escaping the burn in this exercise and I always notice a big difference in my power in other exercises when I’ve got this in my program. Don’t shy away from using quite a heavy weight for this and adding an isometric hold at the top on your last rep. The fire it lights in your glutes is crazy and the results even more so.”
