Get Your Backside Back

Summer is coming, which means swimsuit season is right around the corner. For many of us, that means it’s time to get off our butts and get them to the gym. If you’re looking for motivation to get a bootylicious bod, research suggests that both men and women are attracted to people with a large rear end. Plus, prolonged sitting leads to a flatter, unattractive pancake butt, and nobody wants that. Save your behind from booty boredom with these moves. We’ve also created a bootylicious playlist to keep you pumped as you’re putting in booty work.

Why so pushy with the toned tushies?

Your gluteus maximus is actually just one of the butt muscles you need to strengthen. It’s also important to develop a strong gluteus minimus and gluteus medius. By simply strengthening your glutes, you’ll find that everyday tasks of climbing stairs and lifting heavy objects will get easier. Together, these muscles work to improve your posture, improve your athletic performance and decrease your risk of getting injured.

Weak muscles in your glutes can put you at a higher risk for injuries to your knees, hips, and back. The muscles in your butt help you accelerate and decelerate, change directions, and generate power. This is important for both athletes and non-athletes alike who want to be more competitive and move more efficiently.

Booty work cardio

Include some booty work into your weekly workout routine. For cardio, that includes running uphill or on a treadmill with high-incline. Stair steppers and elliptical machines target your butt while burning fat. Sprint training also tones and strengthens your gluteus muscles.

Squats

Squats are essential when you’re building a bigger booty. This move is great because it’s so versatile. You can do regular squats with both feet shoulder width apart and facing forward, or you can mix it up to target different muscles and take your squats to the next level. Next time you’re at the gym, try one-legged squats, sumo squats, squats on a Bosu ball, and curtsy squats. Make sure to include weights for an additional challenge.

Lunges

Lunges are another body weight exercise that can be modified to build your booty. There is the stationary bodyweight lunge, the walking lunge, the reverse lunge, the reverse lunge and kick, lateral lunges and jump lunges, to name a few. Again, adding weight to these movements will get your butt in gear.

Other tushy-targeting movements

To perform glute bridges and single leg glute bridges, like on your back with your feet planted on the floor. Using your butt muscles, lift your hips off the floor and hold the position. Hydrants and rainbows both start with you on your hands and knees. From this position, you can raise and lower your leg. As you extend it, squeeze your glutes and engage your core.

Nobody wants a flat, pancake butt. Save your booty and get busy with these bootylicious exercises. Before you head off to get your backside back, press play on these tushy tunes:

Bootylicious-Destiny’s Child
Ms. New Booty-Bubba Sparxxx featuring Ying Yang Twins
Anaconda-Nicki Minaj
Wiggle-Jason Derulo featuring Snoop Dogg
Baby Got Back (I Like Big Butts)-Sir Mix-A-Lot
Low-Flo Rida featuring T-Pain
Shake Ya Tailfeather-Nelly featuring P. Diddy and Murphy Lee
Dance (A$$) Remix-Big Sean featuring Nicki Minaj
Shake Ya Ass– Mystikal
Smack That-Akon featuring Eminem
Shake That-Eminem featuring Nate Dogg
Bubble Butt-Major Lazer
Shake It-Metro Station
Booty Wurk-T-Pain
Culo-Pitbull featuring Lil John
The Meaning of Life-Johnny Polygon
Tootsee Roll-69 Boyz