Go for Gluteus Maximus

If you dream of having a round, sexy bum, and if bigger is better, you’ll want to really challenge the gluteal muscles. Dial up the resistance on a stationary bike or other cardio machine. During strength training, go for more weight, more repetitions, and shorter rest periods between exercises. A high-quality diet is also important in building muscle mass.

Behind It All: The Gluteal Muscles

The shape of the buttocks is defined by muscles known as the gluteus maximus, gluteus medius, and gluteus minimus (hidden under other muscles), as well as the overlying fat. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help develop a tighter, more rounded look. Adding a few butt-busting moves to your routine may be enough to see a difference.

My Favorite: Variation: Ball Squat

If you’re just starting out, a stability ball can help with balance while you master the form. For each exercise on our list, aim for three sets of 15 repetitions. That’s a good start for beginners, says master trainer Dori Ricci, NASM, CPT. Try to do each exercise three times a week.

Form: Keep the ball between your low back and a wall. Slowly perform the classic squat. Walk your feet out in front so the knees stay behind your toes.

Forward Lunge

This butt builder also tones the thighs and calves, and it’s a pretty good calorie burner, too.

Form: Feet parallel, hip-distance apart, take one giant step forward. Lower your body slowly, bending both knees, and return to standing. Repeat on the other side. Bend your knees no farther than 90 degrees, front knee stacked directly over your front ankle. Do not rest your back knee on the ground.

Variation: Backward Lunge

When you step backward into a lunge, it works the glutes a little more intensely and adds variety to your workout. Lunges also help promote hip flexibility and proper alignment, which can suffer when people spend long hours sitting at a desk.

Form: Use the same posture as in a forward lunge, but step backward to position the lower leg. Remember not to let the front knee push out in front of your toes.

 

On the Ball: Hip Lift

This small movement isolates and works the gluteus maximus, the largest muscle in the body. Be careful not to use the back muscles; the glutes should do the work.

Form: Bend the knees 90 degrees, feet together. Squeeze the glutes and slowly move the thighs up off the ball. A small, controlled, 2-inch movement is the goal.

 

Floor Work: Bridge

This classic is a surprisingly good workout for the glutes, as well as the hamstrings and hips.

Form: Begin on your back with your knees bent, feet hip-width apart. Slowly peel your spine off the floor from the tailbone, one vertebra at a time, tightening the glutes and hamstrings. Pause when you create a diagonal line from shoulders to knees. Lower slowly, one vertebra at a time.

 

Floor Work: Dirty Dog

This butt-building move gained fame in the exercise videos of the 1970s as the “fire hydrant.” It targets two of the muscles groups in the buttocks.

Form: Keep your knees hip-width apart and your hands directly under your shoulders, elbows straight. Gently stiffen the abs and keep your back in a neutral position with no sagging or arching. Slowly draw one knee up. Rotate the hip to bring the leg toward the torso, then away.

 

Floor Work: Running Plank

In addition to challenging the gluteal muscles, running plank works the shoulders, hips, and core muscles. Do it quickly to burn calories while building muscle.

Form: Engage the abdominal muscles to protect the lower back. Spread your fingers wide to protect the wrists.

 

 

 

Dress Your Assets Down

Complement your workout with the right clothing style. Boot-cut and flared jeans balance out the hips and rear for a slimming effect. Long pant legs create the illusion of longer legs and a smaller booty. And back pockets can create amazing illusions. Just beware of super-long back pockets that can make your behind look flat or saggy, instead of showing off the great contours you earned at the gym.

 

 

How to Get Flat Abs

Like the quest for the Holy Grail, many people are on a mission to improve their abs. What does it take to get there? These 9 simple exercises and lifestyle tips can start you in the right direction.

 

You can exercise anytime, not necessary when at the gym. It can be in your everyday life — while taking a walk, standing in line at the grocery store, or socializing at a cocktail party — you can engage your abs by standing straight and exhaling to draw the navel to the spine.

 

No. 1: Improve Your Posture

Slouch and your stomach pooches. So straighten up, and you’ve done your abs a favor without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.

 

No. 2: Think Whole-Body Exercise

Don’t get so into your abs that you overlook your other muscles. Your core muscles also include your glutes and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole–body workout that does strengthens the abs — and more.

 

No. 3: Try the Canoe Twist

Stand upright, feet apart. Interlace your fingers to create a solid grip. Exhale, and sweep the interlocked hands, arms, shoulders, and chest to the left, as if “rowing a canoe.” Simultaneously lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Alternate for 20 repetitions.

 

 

No. 4: Do the Cat Kick

Stand with feet together, arms extended like airplane wings. Exhale, and lift the right leg forward and up. At the same time, sweep the arms forward at shoulder level and round your spine, like a cat. The navel should feel as though it’s pressing toward the spine. Inhale, and open back up and return to the starting position. Repeat with the left leg, alternating for 20 repetitions.

 

No. 5: Practice the Pilates Zip Up

Stand upright with heels together, toes slightly turned out. Bring your arms up, hands joined underneath the chin. Exhale, press your arms down, keeping hands and arms very close to the body. Simultaneously, lift your heels off the ground onto your tiptoes. Hold for two seconds at the “top,” inhale and return to the starting position. The abs go “in and up” and the arms go down. Perform 20 repetitions.

 

No. 6: Examine Your Diet

You can do ab exercises until the cows come home, but if you’ve got extra belly fat, your strong abs won’t show. To budge the belly fat, you have to look at what you eat and how active you are. In other words, eat less and move more, and spend your calorie budget wisely.

 

No. 7: Props Are Optional

Stability and Bosu balls, straps and bands, and gym memberships can be wonderful, but they aren’t necessary for stronger abs. Even in your everyday life — while taking a walk, standing in line at the grocery store, or socializing at a cocktail party — you can engage your abs by standing straight and exhaling to draw the navel to the spine.

 

No. 8: Set Realistic Goals

Your genes may play a role in your body’s shape, but don’t make that an excuse to give up and head for the cookie jar. Your goals should be realistic and focused on your body, not on some idealized image. Beyonce’s abs may motivate you, but you shouldn’t expect to mimic them.

 

No. 9: Take Things Slow

There are no fast fixes. Even the promised quick fixes end up being temporary. Plan on slow and steady progression, and prepare for setbacks and even frustration. Rewards come with time and consistency.