If your backside is in the front of your mind, here’s what you can do to build better buns.
A useful tool to cushion your tailbone when you find yourself sitting down for a long time, your buttocks can also be a source of concern if it doesn’t look just like you want. So what can you do to whip your buns into tip-top shape? First, you’ve got to eat right. After all, those sugary sweets often land right on your rump. Second, you’ve got to do the right exercises on a regular basis. And these are the right exercises.
Ball and Leg. With your hands on the floor and your stomach resting on an exercise ball, tighten your buttocks as you lift one leg slightly off the floor, with your leg staying straight. Return the foot to the ground and repeat with the other leg. For stronger buns, lift both legs at the same time.
Brazilian Bun Builder. Lie facedown on your favorite exercise ball, placing your palms on the ground. With your back flat, toes on the floor, and legs about three feet apart, squeeze your buttocks tight as you lift your legs as high as they can go. Hold for one second, bring your feet together, separate your legs, and return to your original position. Repeat.
Bridge. Lying on your back, bend your knees and place your feet flat on the floor, hip-width apart from one another. Next, slowly and steadily lift your spine from the floor. While raising your spine, tighten your buttocks and hamstrings until your spine is in a diagonal line from your knees to your shoulder. Hold the position for a couple of seconds and slowly return to the original position. Repeat.
– Jean Claude Van Damme
Kickback. Standing up, grab a chair for balance, with your legs perpendicular to the ground. Next, raise your left leg behind you in a slow and controlled manner. Repeat with the right leg for 10 repetitions. Get added benefit with ankle weights.
Leg Curls. Any exercise that strengthens and shapes the hamstrings will help do the same for your buns. When performing leg curls using an exercise machine, contract the hamstrings when you’re done with each repetition and do four sets of 10 or 15.
Lunges. With dumbbells in your hands and hands at your side, bring your right foot forward. Lower your body to the ground by bending your right knee, careful to keep your bent knee even with or behind your right foot. When your left knee nearly touches the floor, push yourself back to your starting position. Repeat 10-20 times and switch legs.
Pile Squats. With your toes pointed outward and your feet shoulder-width apart, hold a dumbbell between your legs. Push your buttocks back and lower your upper body until you’re in a sitting position. Hold for a couple seconds, careful to keep your back straight, and return to your original position. Repeat 5-10 times.
Step-Ups. Holding a dumbbell in each hand, stand in front of a stable step. Start by placing your right foot on the step, with your left foot remaining flat on the floor. Lift your left foot onto the step, using your right leg to do the lifting. Return to the floor, one foot at a time and repeat, putting your left foot up first. Repeat.
Walking. It’s one of the least romantic or sexy exercises possible, but walking is one of the easiest and most useful exercises when it comes to toning your tush. So get off your buns and help them get shapely by going for a walk.