How to Get The Butt You Want

Do this fast workout to get a firm butt, flat abs, and toned thighs. Get started with three sets of this workout, twice a week.

Brazilian Butt Sculpter

What you’ll need: A pair of 3- to 5-pound dumbbells and a stability ball.

Targets: Shoulders, triceps, abs, glutes, legs
•Lie facedown on ball with palms on floor, abs engaged, back flat, legs extended 3 feet apart and toes on floor.

•Squeeze glutes to lift legs as high as you can.

•Hold up for 1 count, then bring feet together.

•Separate legs; lower. Do 15 reps


 

Ball Run

Targets: Biceps, glutes, abs, quads

•Sit on ball with back straight, abs engaged, feet on floor and a dumbbell in each hand, elbows bent, palms in.

•Keeping upper body still and right knee bent, lift right foot 6 inches while swinging left arm forward and right arm back (as if running).

•Return to start. Switch sides; repeat. Do 20 reps, alternating sides.\
 

Crossover Squat

Targets: Obliques, glutes, legs

a. Stand with feet shoulder-width apart, abs engaged, hands behind head, elbows out. Squat.

Curtsy Lunge/Lateral Raise

Targets: Shoulders, abs, obliques, hips, glutes, legs

a. Stand with feet hip-width apart, a dumbbell in right hand, right arm by side, left hand on hip. Lunge left leg back behind right leg.

Glute Swoop

Targets: Abs, glutes, legs

•Stand with feet hip-width apart, knees slightly bent, arms extended in front of you at shoulder level.

•Keeping back flat and abs engaged, hinge forward from hips and slide right leg back, toes pointed out.

•Lift right leg as high as you can.

•Curl right foot toward butt; release.

•Return to start. Do 15 reps. Switch legs; repeat.