Weekly Workout: A Better Butt in 60-Second Bursts

Target: Glutes, hamstrings
Move: Prone hip extension

Your butt workout should strengthen your gluteals. And it should also lift and shape your butt giving it a youthful, athletic appearance as a testament to hitting the weights regularly. If your thigh exercises fail to boost your butt, try this lower-body workout and you’ll experience a booty breakthrough.

Setup: Lie face-down on a gym bench with hips planted at one end to allow legs to move freely.

Action: Engage your abs and lift both legs higher than hip height. Hold for three counts. Then slowly lower legs ensuring to keep muscles flexed throughout the action; that’s a training technique that allows you to work butt muscles more deeply than relaxing them between reps. Perform three sets of 12 reps.

To intensify, either increase reps or sets, or secure a 10-pound dumbbell between your feet.

What’s your best butt-toning move? Could you feel these hip extensions work your glutes? Try hip extensions, and then post your comments below.

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.

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