Fact: Your butt is a powerhouse. It’s essential to pretty much every activity you do throughout the day–even sitting but most importantly pencil-skirting. And we can all agree that at some point in our lives, we worry about sagging. From targeted exercises to everyday tricks, here are a few easy moves to incorporate now for a much needed lift.
BECOME A STAIR MASTER
The easiest way to get working on your bum? Skip the elevator and take the stairs at work. (Every little bit helps.) Then when you’re out on a run, find an outdoor set and take them two at a time–or race up them as fast as you can. It will get your heart rate up, fire up that butt and put you out of your misery sooner.
SIT AND SQUEEZE
Here’s another everyday trick: While seated, squeeze your butt as if you were trying to hold a walnut between your cheeks. Keep holding until you simply can’t hold it any longer. (It should burn.) Repeat whenever your coworkers aren’t looking.
DO THE SPLITS (KINDA)
Never quite sure how to properly do a squat? Try a split lunge instead to work your glutes and target those smaller (and stubborn) inner thigh muscles at the same time, says Dyan Tsiumis, head cycling instructor at SWERVE Fitness in NYC. To start, stand with feet hip-width apart and step one foot forward. Keeping your shoulders over your hips (no leaning), slowly bend your front knee, lowering your back knee toward the ground. Then lift back up to the starting position. Do 12 reps on each side and repeat 3 times.
LIFT YOUR CHEEKS
The absolute best exercise to tone your backside? Why that would be the high and mighty bridge (Jane Fonda-style). Lie on your back with your knees bent and your feet flat on the floor hip-width apart. Then lift your glutes off the floor, pushing with your heels so your core forms a straight line, says David Kirsch, celebrity trainer and author of Ultimate Family Wellness. Hold for two seconds and slowly lower yourself down. While you watch TV, try doing this during any commercial breaks instead of pouring that second (or third) glass of wine.
AND TAKE IT ONE STEP FURTHER
Now that you’ve mastered the bridge, it’s time to up the ante. This booty burn out is a go-to move for Anna Kaiser (aka the mastermind behind Sofia Vergara’s insane body). Start in a bridge position. Then extend your right leg to the ceiling and hold it there with your toe pointed. Lift the left cheek toward the ceiling 40 times. Switch legs and repeat.