GET A BUFF BUTT
Could your booty be improved? If your tushy could be tighter, try these killer moves from a personal trainer who's shaped some of the best celebrity butts.
Do these exercises two to three times a week. (Don't do this workout every day: - your muscles need time to rest!) For the best results, do 5 to 10 minutes of light aerobic exercise first (like jogging in place) to get your glutes (your butt muscles) warmed up. When these moves get easier, increase the number of reps by 5 - 10 per set. You should see definite results within 12 weeks.
What are Reps and Sets?
"Rep" stands for "repetitions", or the number of times in a row you perform a move. A "set" is a group of reps. So for example, if an exercise says to do "two sets of 10 reps", you should do the move 10 times, rest for a minute, then do it 10 times again (for a second time).
THE BUTT BRIDGE
Lie on your back with your legs bent and both feet flat on the floor, about hip-width apart. Your arms should rest straight against your sides. Pressing down on your heels, raise your butt off the floor as high as possible, squeezing your glutes as tight as you can. When you've raised yourself to the highest possible point, give your buttocks an extra-hard squeeze. Return to start and repeat. Do two sets of 10 reps.
THE SINGLE-LEG TUSHY TIGHTENER
Lie on the floor face-down, with your arms crossed under your chin. Flexing your right butt cheek as hard as possible, lift your right leg behind you as far as possible. Keep your leg as straight as you can throughout the movement. (Try to lift your leg from the hip). Give your right buttock an extra-hard squeeze at the highest point of the movement. Return to start and, without resting, repeat the move until you have completed your set. Then repeat the exercise for the left buttock. Do two sets of 10 reps.
THE TILTED FLAMINGO
Stand with your feet about hip width apart. Lean forward, bending over until your fingertips touch the floor (about a foot or two in front of your feet). Keeping your left leg as stiff as a board, lift it straight behind you as high as possible while squeezing your left butt cheek as hard as you can. Slowly lower your leg (keeping it straight) to the starting position and repeat the movement until you have finished your set. Then repeat the exercise for the right leg. Do three sets of 10 to 15 reps.