30 Days to a Better Butt

March 30, 2009

Glutes, derriere — whatever name we use, we often forget the butt is actually a group of muscles that can be shaped and toned. “You already use these muscles every day,” explains Lakey Evans, a personal trainer at New York City’s Reebok Sports Club who developed this routine. “So it doesn’t take much to firm them up.”

Before starting the program, warm up for five minutes by jogging in place. Start with 15 repetitions of each exercise four times per week, then increase to seven. Stay with it, and you’ll see results!

By S. Kirk Walsh

Sideways Step, Starting Position

1. Starting position: Stand with feet slightly apart. Bend your knees and lean forward into a crouching position.

Sideways Step, The Move (a)

2a. The move: Staying in the crouch position, take a fast step to the side with your left foot.

Sideways Step, The Move (b)

2b. Quickly bring your right foot over to meet the left foot, tapping the ball of the right foot on the floor. Repeat by stepping your right foot out, with your left foot coming to meet it.

Kickback, Starting Position

1. Starting position: Get down on knees and forearms.

Kickback, The Move

2. The move: Starting with the left, bend leg at a 90-degree angle, flex foot and lift toward ceiling. Be careful not to move pelvis, pulse foot three to four inches toward ceiling. After 15 reps, switch legs.

Kickback, Variation

3. Variation: To increase difficulty and isolate the muscles you’re targeting, use a resistance ball. Place the ball between the calf and thigh of the leg you are lifting. Repeat from Step 2.