Getting it is another matter , since this is the spot where women tend to hold the most body fat for the longest time. Thankfully, Kim Oddo, celebrity trainer to the fitness stars, and IFBB figure pro—and mother of three—Cheryl Brown are here to show you how to kick your own ass into the shape you want with 10 butt exercise moves specifically designed to improve your bottom line. Perform the following moves in a traditional three-set format: 15 reps each set, and resting 60 to 90 seconds between each set. Complete all sets for one exercise before moving on to the next butt exercise. Doing this with your head up is a good way to pinch a nerve in your neck.
Butt exercise: Unilateral stiff-leg deadlift
Aside from getting stronger, fitter and healthier, a lot of people have aesthetic goals too when they hit the gym - like sculpting a booty. But there's a lot of BS floating around on the internet about how to actually 'get' a bigger booty by working out - and following the wrong advice could lead you away from your fitness goals. So Shannon Jewell , personal trainer, fitness expert and Concept Manager at top gym ONE LDN , busts some of the biggest booty myths - and gives some straight up advice on how you can slay in the gym. To build your glutes, Shannon recommends two types of training - starting with compound weight-lifting exercises deadlifts, squats, lunges and stiff leg deadlifts working at a range of reps. Then moving on to heavier volume work with lighter weights so body weight exercises, or resistance machines and cable exercises in the rep range. Because "your glutes are a combination of low and fast twitch muscle groups. Fast twitch muscles react and adapt better to heavier compound exercises.
Butt exercise: Lateral step up with kickback
But it is the rise and rise of Jenner and the Kardashian family, whose bottoms have grown with their bank balances, that has led to a seismic shift in workout culture. Instagram is the biggest platform for the trend, with squats having reached These people manage to have humungous backsides, but their thighs, hamstrings and calf muscles are non-existent. Some fitness experts say the trend is not just about aesthetics, and endorse glute-activation warm-ups as the best way to start a workout and get the body firing on all cylinders.
If you're looking for guidance on building a strong AF backside, look no further than personal trainer and Fit Body app creator Anna Victoria. Not only has she strengthened her own bum, but she's also helped plenty of clients totally transform theirs with her workouts and programming. Below, she shares her 15 favorite butt exercises that you can do without equipment. They're totally safe for beginners , but also still super-effective even for advanced exercisers. As such, you're going to want to add them to your routine, like, yesterday. Better yet combine them into a kickass workout—which you can do using Anna's instructions here.