Whether you were born with a flat-as-a-pancake fanny or a derrière that seems to drop with every decade, we’ve got the perfect quick butt sculpting plan for you.
How this workout works: Perform 20 to 30 reps of each exercise with your right leg, switching from one move to the next without rest between the exercises. Complete all five moves with your right leg, and then do the circuit again with your left leg. Repeat for a total of two rounds per leg. To see the best results, follow the plan three times a week and pair it with a high-intensity interval training workout like this one to burn fat.
1. The Kickback
Start on all fours with your hands directly below your shoulders and knees under your hips. Bring your right knee into your chest, tuck your stomach in, and pull your belly button toward the ceiling. Next, kick your leg straight back with your foot flexed and the bottom of your foot aimed toward the ceiling. Fully extend your leg and return your knee to your chest.
2. The Curtsy Lunge
Start standing with your legs wider than hip-width apart and your arms by your side. Keeping your back straight, lean your chest slightly forward, and bring your right leg diagonally behind you so that it’s a couple feet outside of your left leg (in curtsy position). Place only your toes on the ground, lunge with your right hip directly over your right knee, and bring your hands to meet in front of your chest. Push off with your right foot and return to the starting position but only touch your toes to the ground.
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete the rep.