These seven moves will tighten your glutes – and melt fat all over.

Shape (Singapore) - - Contents -

Atoned­butt 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 Court­ney, who cre­ated this tar­geted mix of lower-body moves to en­sure no fi­bre 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.

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