And while countless women get great results from pulsing and squatting, explosive movements that get your heart rate up and attack the glute muscles at the same time can be even more effective and efficient, says People’s Bootcamp founder Adam Rosante.
“If you want to tone, tighten, and lift your butt, the fastest way is to combine strength training and cardio into one intense session that targets the glutes from different angles,” he says. Jacking your heart rate up will help you burn fat—which will better allow your strong, toned glutes to shine.
We tapped Rosante for three butt-kicking and shaping moves. Move through his sequence as quickly as you can for a total of ten minutes without stopping (unless you have to) a few times a week, and 2013 will be the year of your best. butt. ever. —Lisa Elaine Held
(Photos: Lisa Elaine Held for Well+Good)
1. The Power Lunge
Step forward with your right foot into a deep lunge, making sure the knee is directly over the ankle. Place your left fingertips in line with the right toes and reach your right arm back behind you. You should almost look like a sprinter at the starting line. Step two…
2. Inverted Jacks
Stand with your feet together and arms raised overhead, palms together. Step two…
Drop down into a squat until your upper thighs are parallel to the ground, lowering your arms to the tops of the thighs. Make sure to keep the weight in the heels and knees behind your toes. Jump back up to the starting position. Repeat the move for 30-45 seconds.
3. Scissor Switches
Step forward with the right foot into a fairly wide staggered stance. Keeping your torso upright, lower yourself into a lunge until your right thigh is parallel to the ground, making sure the front knee stays over the ankle. Your elbows should be tight to your sides with your fists raised to the chest. Step two…