12 exercises to improve appearance of your butt

  1. Hip-Lift Progression

 

Do it:

  • Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
  • Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
  • Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
  • To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
  • Keeping your hips up, place your foot back on the floor and then lower your hips.
  • Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

 

  1. Donkey kicks

 

Do it:

  • Starting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees.
  • Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs.
  • Aim for 4 sets of 12 reps.