Envying a perky, taut derriere is natural — but you don’t have to turn to plastic surgery butt lift to get a great backside. Fox News asked Andy Stern, founding trainer at Rumble Boxing in New York City, to put together five of his favorite exercises that will majorly fire up your glutes. Try this workout and enjoy how your muscles will hurt so good tomorrow:
Single-arm dumbbell swing
How: Hold a dumbbell in one hand. Bend at the hips and knees, and lower your torso. Swing the dumbbell down between your legs, and on the way back up, thrust your hips forward and straighten your knees. Swing the dumbbell up towards chest height when you come to a standing position. Squat back down, swinging the dumbbells back through your legs in one fluid motion. (Bonus! This move also works your arms and core.)
How: Grab two dumbbells and hold them at your sides. Plant your right foot firmly on a bench (or chair); your left foot should be planted on the floor. Step up and drive your left knee toward your chest. Step back down. Complete one round on one leg, and then switch sides.
Prone hip extension
How: Lay flat on your stomach with your chest on the ground and arms extended out in front of you. Squeeze your glutes and lift one leg off the ground about 3-5 inches. Hold for five seconds and slowly lower to the ground. (To make it harder, you can lift both legs at the same time.)
Plank glute kickbacks
How: Stay in a low plank position (forearms planted on the ground, keeping your core tight). Inhale then exhale, and lift your left leg slowly and with control. Inhale and slowly bring it back down. Complete the round on your left leg, and then switch sides.
How: Drop into a basic squat. Instead of coming all the way back up right away, stay low and pulse three times, then come back up to standing.
How to structure the workout: Do each of the moves above for 45 seconds, and then rest for 15 seconds. (Repeat on opposite leg, if indicated.) Complete five total rounds. The brilliant thing about performing a workout this way is that it will keep your heart rate up throughout, which will also boost your calorie burn.