Here are my 5 best exercises to help you sculpt a cute rounded booty! And none of the moves require any equipment and you won’t be doing any squats!
Go slow to make the most out of this exercise. In addition to strengthening your glutes and core, this exercise isolates the muscles that make up your pelvic floor.
How to: Lay on your back with your knees bent and feet flat on the floor a few inches away from your butt (a). Press into a bridge, raising your hip and butt off of the floor, creating a diagonal line from your shoulders to your knees (b). Then, lower your butt halfway to the floor (c). Gradually pulse your butt up three counts before pressing up to a full bridge (d). Bring your hips back down halfway to the floor and repeat for 30 seconds.
Long Bridge Pulse
Lie on your back on a yoga mat or soft surface facing up with arms at sides and palms facing up or down, whichever is comfortable. Your knees are bent and feet should be flat on floor. Tighten your abs and glutes and raise your hips up to form a straight line from shoulders to knees. Hold for 25 seconds. Repeat 3 times. For more of a burn you can pulse slightly up and down while holding.
Don’t be fooled: This exercise looks like you’re taking it easy—but using your heels to hold an exercise ball in place, while contracting your glutes and abs as you raise your hips will totally reshape your rear (and have you ready for a nap after!).
Targets back, hips, butt, hamstrings, and inner thighs
Lie facedown with legs extended behind you, squeezing ball between heels, feet flexed, shins lifted off floor; cross arms in front of you, propping up torso slightly on elbows.
Squeezing heels into ball, lift knees off floor as high as you can; lower.
Do three sets of 10 to 15 reps.
Bring your forearms down to the floor and kneel. Then straighten your right leg and flex your foot. Kick your heel up into the air while keeping your leg super straight. Keep your hips aligned (facing the floor) and don’t open up. This is how you will effectively get your lifted booty! Do both legs.
Target: Adductor magnus
Do: 24 reps
(a) Start on all fours with one leg extended out to the side. Don’t get comfy.
(b) Straighten your knee and lift your leg in an arc.