5 Amazing Ways to Shape Your Butt

Need to shape up your backside? Look no further — we've got handful of effective exercises to perk up your backside fast. The difference between buns of steel and buns of, well, pants are these 10 bum-blasting exercises.

1. Plank Leg-Lifts:

Doing these plank leg-lifts on an exercise ball further challenges your balance to help strengthen your core while you work your backside:

Plank Leg Lif.

·         Lie on your belly on an exercise ball, and walk your hands out so the ball is underneath your shins. Your hands should be underneath your shoulders.

·         Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilized.

·         Lift your right leg into the air, then slowly lower it back toward the ball, but don't let it touch. This counts as one repetition. Keep your pelvis level throughout your reps.

·         Complete three sets of 10-12 reps with the right leg, and then repeat with the left.

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2. Squat with Kick-Back

You are strong. Your quads and butt are toned (okay, getting there). You will not fall as you attempt this powerhouse move.

Do it:

·         Stand with your legs shoulder-width apart.

·         Sit back to a squat, bringing your fists close to your chin.

·         Then bring your left leg straight behind you while extending your arms forward.

·         Return to the squat position, then repeat on the other side.

·         Continue alternating sides for one minute.

·         As you squat, remember to keep your weight back on your heels.

·         When extending the leg behind you, keep your hips square — don't twist them toward the side.

3. Dumbbell Squat

Do it:

·         Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs.

·         Squat down as if you were going to sit in a chair, keeping your weight over your heels.

·         Squeeze your glutes as you return to the start position.

·         Do 15-20 reps.

·         As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes.

·         For a bigger challenge, try it without the weights, jump explosively, and land in the squat position

4: Superman Ball Lifts

The Superman ball lift is a butt-challenging variation on your standard Superman:

·         Lie on your belly, and hold an exercise ball between your feet.

·         Engage your abs, and extend your arms straight out in front of you.

·         As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor.

·         Repeat for a total of 10 lifts.

 

5. Low Lunge Hover

How to do it:

Stand with feet hip-width apart before stepping your right foot back, and lowering into lunge stance with the left knee over the ankle. Bring your arms over your head and hinge forward from the waist. Lower the chest forward toward the thighs as your arms reach forward. Lift the right leg while straightening the left. Hold for 3 breaths before returning to the starting lunge position.

Do 3 reps; switch legs and repeat.