The 5 Best Exercises for a Better Butt


When it comes to giving your butt a little extra attention at the gym, chances are, you’ve got a repertoire of classic moves you keep going back to—namely, squats and lunges.






While these are super-effective compound exercises, like anything, you can only do so much of them before you burn out. And we’re not just talking about your lower body getting tired—a workout that bores you to tears means you’ll end up being far less likely to actually, you know, do it.

Celebrity trainer Lacey Stone knows the struggle is real. “Everyone’s so tired of hearing about squats and lunges,” she tells SELF. Her solution? A routine that mixes it up and utilizes some new moves that still deliver results.

Here’s what the workout looks like:

Rainbows — 30 seconds each side
Hydrants With Leg Extensions — 30 seconds each side
Single-Leg Bodyweight Deadlifts — 30 seconds each side
Single-Leg Sit-to-Stands — 30 seconds each side
Medicine Ball Glute Bridges — 1 minute
Repeat three times.

There’s no rest built into Stone’s workout—it’s meant to be done continuously with little rest—but you can take a minute or two in between sets if you need it.

Ready to go? Here’s how to do the exercises:
Rainbows — 30 seconds each side
Rainbows — 30 seconds each side
♦ Rainbows — 30 seconds each side
♦ Start on all fours with your shoulders stacked over your wrists and your knees hip-width apart.
♦ Pointing your right toe, extend your right leg straight out to the side.
♦ Lower your right leg to tap the floor with your foot.
♦ Squeezing your glutes, lift your leg back to start position, then up and over to the other side in an arch motion (like a rainbow).
♦ Tap your right foot to the floor on the left side, about a foot to the left of your kneeling leg.
♦ Reverse the arch motion to return to start.
♦ Continue tapping back and forth for 30 seconds, then switch to the other side for 30 seconds.






Hydrants With Leg Extensions — 30 seconds each side
Hydrants With Leg Extensions — 30 seconds each side
♦ Start on all fours with your shoulders stacked over your wrists and your knees hip-width apart.
♦ Keeping your right knee bent at a 90-degree angle, lift your right leg out to the side.
♦ Straighten your right leg out to the side, pause, and then bend your leg back to a 90-degree angle.
♦ Lower your leg back to the floor.
♦ Continue for 30 seconds, then switch to the other side for 30 seconds.


Single-Leg Bodyweight Deadlifts — 30 seconds each side
Single-Leg Bodyweight Deadlifts — 30 seconds each side
♦ Stand on your right foot with your left leg bent in front of you, your knee at hip height.
♦ Hinge your hips to fold forward while extending your left leg behind you and reaching both hands to the floor.
♦ Pause, then engaging your glutes, slowly lift yourself back to start.
♦ Continue for 30 seconds, then switch to the other side for 30 seconds.


Single-Leg Sit-to-Stands — 30 seconds each side
Single-Leg Sit-to-Stands — 30 seconds each side
♦ Sitting on the edge of a chair or a bench, lift your left leg straight out in front of you with your left foot flexed, while your right leg is bent with your foot on the floor.
♦ Using your right butt and leg, push yourself up to a standing position. (You can touch your left heel to the ground for balance if you need it, but don’t put any weight on it.)
♦ Hinge at your hips and sit your butt back to slowly sit back down.
♦ Continue for 30 seconds, then switch to the other side for 30 seconds.


Medicine Ball Glute Bridges — 1 minute
Medicine Ball Glute Bridges — 1 minute
♦ Lie flat on your back and place both heels on top of a medicine ball.
♦ Push your heels down through the medicine ball and raise your hips up to a bridge position.
♦ With control, lower your hips back down to starting position.
♦ Continue for one minute.
Source : www.self.com




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