Before you get started in the gym, remember:
• When you do any workout, it’s important to squeeze those butt muscles and hold the move for a few seconds. One of the most common mistakes amateurs make is not holding a move for long enough.
• Incorporate weights whenever you can — dumbbells, ankle weights, whatever. You’ll feel a bigger burn and get more muscle. And ladies, do not think that weights are going to make you look overly jacked and manly. They won’t.
• The smaller the waist, the bigger the behind looks. So incorporate some waist-cinching moves whenever possible.
• Once you get the butt of your dreams, you need to keep it up (literally). Muscle gets soft if you just let it sit around. Which is why your workout routine needs to be a priority. No one wants a saggy butt, am I right?
The stair stepper
Start off with 10 minutes on the stair stepper just to get your heart rate up. Then, after you’re done with your weights, go back for another 20 to 30 minutes. It’s always good to go heavier with the resistance on all cardio machines if you want to plump up the behind — so dial it up!
Wall squats with an exercise ball
Start off with 10 minutes on the stair stepper just to get your heart rate up. Then, after you’re done with your weights, go back for another 20 to 30 minutes. It’s always good to go heavier with the resistance on all cardio machines if you want to plump up the behind — so dial it up!
Walk backward on treadmill
Your body gets used to a certain exercise after you’ve done it for a while. So I like to mix it up and walk backward on the treadmill. You work hard to maintain balance and you’re using muscles you wouldn’t normally use for straightforward strolling.
I like to turn the treadmill up to 3.5 miles per hour on a high incline. It’s kind of dangerous — so go slowly and feel the burn!
Elevated lunges
Find a sturdy chair or a workout bench and place one foot on it while you plant your other leg firmly on the floor. Both legs should be totally straightened to start. From there, bend both legs as you go down into a squat. Do 10 sets for each leg with a 15-pound weight. You will feel it right away — trust me.
Donkey kicks
It’s an oldie but a goodie. Donkey kicks are my go-to butt workout at home. Get down on all fours and bend one leg up toward the ceiling, squeezing your glutes until you return to starting position. Do three sets of 15 for each leg. And if you want to really go hard-core, add ankle weights. I like to use 15- to 20-pound ones.
Weighted squats
