Sculpt your best butt
These seven moves will tighten and transform your glutes—and melt fat all over. Then opt for three key sources of lean protein to fuel your muscle making.
AA toned butt is an amazing thing. Strong glutes are your body’s powerhouse—they can help you burn more calories, keep you stable, and make you better at hiking, cycling, yoga, or any activity, says Courtney Paul, the founder of CPXperience training and a master trainer at Ripped Fitness in New York City. Building a foundation of muscle on your backside can also boost your metabolism around the clock. “The muscles that make up your butt are the largest in your body, so strengthening them can have the biggest positive effect on your calorie-burning potential,” he says. And let’s not forget: Muscle back there can also help your rear appear smoother and perkier. “Train heavy, hard, and consistently,” says Paul, who created this targeted mix of lower-body moves to ensure no fiber is left unfirmed. Do the routine twice a week for three weeks, and you’ll start to see definition in your butt, quads, and hamstrings. You’ll also notice a boost in your overall strength and stamina. Buns of steel, indeed.
FOOTBALL SQUAT WORKS BUTT, QUADS, HAMSTRINGS
Stand with feet hip-width apart and palms pressed together at chest, elbows bent downward to start. A Squat as low as you can, resting elbows lightly atop knees. B Maintain elbow-knee contact as you straighten legs, sending hips up and back and folding forward from waist. Return to start. That’s 1 rep. Repeat for 60 seconds. SCALE DOWN Instead of taking elbows to knees, cross your arms with hands on top of shoulders. SCALE UP As you return to start, pulse the squat twice.
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