Trying to get rid of your ‘thutt’? Create a more lifted backside with Jessica’s 5 favorite booty-shaping moves.
1) Squat Circle Raise
Squats are one of the best butt shaping moves around, and the addition of the arm circle and calf raise adds a balance challenge that keeps your buns burning from the start to finish of this exercise.
To do it: Start standing with your feet hip width apart, and both arms extended overhead with your palms facing forward. Circle your arms back and to the sides as you squat down, sitting back into your hips and bending your knees (being sure to keep them behind your toes as you lower). As you stand up out of your squat, press your hips forward and squeeze your glutes and tighten your abs as you circle your arms in front of you and back overhead while you press up onto the balls of your feet. That’s one rep. Do as many reps as you can for one minute.
2) Bikini Bottom Sculptor
Believe it or not your ‘hips’ are actually part of your gluteal musculature, and this move hits your cheeks not only on the leg that is being lifted, but also on your standing leg.
To do it: Start standing with your hands on your hips, and your weight centered on your left leg, with your right toe tapped on the floor a little wider than hip width apart. Keeping your back straight, and your abs tight, bend your left knee and push your hips behind you, bowing your chest forward so that it’s almost parallel to the floor. Next, lift your right foot about 12 inches off the ground, balancing on your left leg (which is still bent) for one count. Lower your right foot back to the floor (keep your weight in your left leg) and then stand up with a flat back. That’s one rep. Do as many reps as you can in a row for 30 seconds, then repeat on the other leg.
3) Curtsey Lunge
This move is one of my favorite ways to target that special spot where your thigh meets your butt (aka the ‘thutt’ area)!
To do it: Start standing, with your hands on your hips, on your right foot, and lift your left knee up to hip height. Keeping your weight in your right leg, cross your left leg behind your right and bend both knees (your left knee should be just outside of your right ankle as you bend down) and lower as far as you can keeping your right knee behind your toes. As you stand up, quickly lift your left leg back to your start position. That’s one rep. Do as many reps as you can in a row for 30 seconds, then repeat on the other leg.
4) Kick Butt Lift
One of the functions of your gluteal muscles is to extend your leg behind your body, and this move puts those muscles to work!
To do it: Start standing on your right leg beside a wall or a chair holding onto it lightly with your right hand for balance. With your left arm bend and in close to your body, bend and lift your left leg behind your hip, flexing your left foot. Push out through your left heel and extend your leg straight out behind your hip. Then, keeping your leg straight, lift your left leg up as high as you can behind you and hold for one count. Quickly bend your left knee back to your start position. That’s one rep. Do as many reps as you can in a row for 30 seconds, then repeat on the other leg.
5) Power Booty Push
Spike your heart rate and engage your fast twitch muscle fibers with this butt lifting, heart raising move.
To do it: Start standing on your left leg, with your right leg extended out to the side, and your right heel lifted off the ground. Bend down into a crouch position and reach your right hand to the floor in front of you (your left arm is extended behind your body). Push off the ground with both legs, and jump up and to the left, landing in a crouched position with your weight on your right leg, and left heel lifted, and your left hand touching the floor in front of you. That’s one rep. Do as many reps as you can for one minute.
Repeat the entire circuit one more time through for a full, 10 minute booty blast!