5 best exercises to sculpt a round and lifted butt


When it comes to your backside, here’s the bottom line: To lift your butt, you have to build muscle. “Building new lean muscle will help develop a backside with a natural well-rounded shape,” says Jillian Lorenz, co-owner of the Chicago-based women’s strength studio Barre Bee Fit with Ariana Chernin.

This 5-minute strength training circuit targets the glute muscle from every angle to develop a perky, well-rounded shape. Whether you were born with a flat-as-a-pancake fanny or a derrière that seems to drop with every decade, we’ve got the perfect posterior plan for you—demonstrated by the creators themselves, Chernin and Lorenz.


TO DO THE WORKOUT: Perform 20 to 30 reps of each exercise with your right leg, switching from one move to the next without rest between the exercises. Complete all five moves with your right leg, and then do the circuit again with your left leg. Repeat for a total of two rounds per leg. To see the best results, follow the plan three times a week and pair it with a high-intensity interval training workout like this one to burn fat.

1. Perky Lifts

Targets: Center and outer glute

  • To start, get on all fours with your knees directly under your hips and your hands beneath your shoulders.
  • Lift your right leg until it’s parallel to the floor, toes pointed.
  • Lift the legs a little higher and begin tracing the outline of the letter  “P” (for Prevention, of course) starting at the base.
  • Lower back 2 inches to the starting position and repeat.

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