sign up for our newsletter to get free sample alerts

Butt-Sculpting Moves to Make Your Booty Pop

Say goodbye to your flat, saggy butt. These seven moves will help you achieve the toned tush of your dreams
Photo 1/8
Picture your butt in its current state. Now, picture your butt in its ideal state. If you're like most women, you're probably envisioning a butt that's tight and toned. But the journey from flat butt to perky, pert rear end can seem unachievable without the help of trainers who whip celebrities' derrieres into tip-top shape.

And that's why we went to the best butt guy in the business: celebrity trainer David Kirsch. He's literally written the book on how to get a bigger butt, and has worked with celebs like Heidi Klum, Naomi Campbell and Liv Tyler (who calls him "the master of the ass"). His latest book, "David Kirsch's Ultimate Family Wellness" comes out in December, and features a forward by none other than she-of-the-enviable-booty Jennifer Lopez. He says that more than any other body part, women are choosing to focus on their butts. "I think it has a lot to do with social media darlings such as the Kardashians and Nicki Minaj," he says. "People see this and they want to have booty."

Here, Kirsch's seven essential butt workout moves that collectively lift, tone, sculpt and firm your booty. "If you want to do a crazy butt blast, do all of the following moves, and execute 15-20 reps per side per set. Repeat the circuit, depending on your fitness level, two to three times," Kirsch says. It's important, as you go through the exercises, that you feel them in your butt. "You must anchor your weight on your heel for the exercises -- land in your heel and feel in your butt," he explains.

The bigger butt of your dreams is finally within reach. Once you get there, it's going to be hard to refrain from taking Kylie-inspired belfies. (And, we can't really blame you.)

Image via Pinterest

Photo 2/8
Butt Workout Move No. 1: Wide Stance Dumbbell Squats
Keep your weight in your heels to ensure you get the best tush-shaping results.

Step 1: Hold a dumbbell at the base with both hands and stand straight up.

Step 2: Move your legs so that they are wider than shoulder-width apart. Your knees should be slightly bent and your toes should be facing out. This is the starting position. (Note: Your arms should be stationary while performing the exercise.)

Step 3: Slowly bend your knees and lower your legs until your thighs are parallel to the floor.

Step 4: Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.

Photo 3/8
Butt Workout Move No. 2: Lateral Lunges
This move works your keister and your inner thighs.

Step 1: Begin by standing with your feet shoulder-width apart and your hands on your hips.

Step 2: Step out to the right and shift your body weight over your right leg, squatting to a 90-degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible.

Step 3: Push off and bring your right leg back to center to complete one rep.

Step 4: Complete 15-20 reps on your right side, and repeat on left side to complete one set.

Photo 4/8
Butt Workout Move No. 3: Plié Toe Squats
In addition to toning up your lower backside, this move also works your inner thighs.

Step 1: Start standing with your feet slightly wider than hip-width apart, and your toes turned out to 45 degrees.

Step 2: Lift your heels off the floor, balancing on the balls of your feet, and bend your knees.

Step 3: Lower your body straight down, keeping your hips under your shoulders and your back straight. Make sure your knees open over, but not past, your toes as they bend.

Step 4: Slowly straighten back up and then lower your heels.

Photo 5/8
Butt Workout Move No. 4: Single Leg Deadlift
This movement is great for giving your buns some extra lift.

Step 1: Stand on your left foot, holding dumbbells, a body bar or medicine ball. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor.

Step 2: Bend forward at your hips, and slowly lower your body as far as you can. Pause, then push your body back to the starting position.

As you come up, think about using your glutes to push your hips forward instead of lifting from your back. Keep your core engaged and chest up during the entire movement.

Full Site | Terms & Conditions | Privacy Policy
TotalBeauty is a property of Evolve Media Holdings, LLC. © 2024 All Rights Reserved. | Affiliate Disclosure: Evolve Media Holdings, LLC, and its owned and operated subsidiaries may receive a small commission from the proceeds of any product(s) sold through affiliate and direct partner links.