The classic 90’s VHS tape may no longer be the hottest workout, but that doesn’t mean buns of steel aren’t still on many of our wish lists. Try this updated routine to get a rounder, firmer bum. No spandex, big hair or leg warmers required.
Glute bridges
This is a two-fer. The glute bridge tones your abs and glutes, which makes it a must for your regular rotation.
How to do it:
Lie on your back with knees bent and feet flat on your mat. Feet should be hip-width apart (that’s about the distance of your side by side fists). Extend arms along your sides. Engage your abs and lift your bottom up so that your body forms an incline. Shoulders should remain on the mat. You might look as if you were being pulled toward the ceiling by your hips. Lower your bottom and lift again for 30 to 60 seconds
Low lunges
Fitness magazine offers this exercise to tone your glutes, improve stability and strengthen quads. If you do yoga, you likely recognize this pose as a variation of one you already have in your practice.
How to do it:
Stand with feet shoulder-width apart. With toes facing forward, squat until your knees are at a 90-degree angle. Step back with your left leg and place your right hand along the outside of your right thigh or, if you are more flexible, on the mat. Raise your left hand in front of your face with palm facing out. Return to starting position and repeat, alternating sides for 30 to 60 seconds.
Heel lift sumo squat
Looking for something just a bit more challenging? Cosmopolitan has got you covered. This variation on yoga’s goddess pose is guaranteed to give you the burn that leads to buns of steel.
How to do it:
Start with your feet slightly wider than shoulders-width apart. Point toes of both feet outward and lift your left heel. Slowly sit your hips back as you lower your bottom toward the floor. Look down and check that you can see your toes and your knees. If not, adjust so knees are behind your toes. Pause, then press into your right heel to stand up into the starting position to complete one rep. Continue for 30 to 60 seconds.
Advanced step-ups
Self offers this last, so good it hurts, challenge to round out your routine and your bottom. You’ll need a sturdy chair for this one.
Begin by standing forward at the side a chair. Lift your right knee and place your right foot on chair. As you step up, raise left knee to hip height. Pause at top, then lower left foot to floor and bring right foot down and behind body taking a big step back as if to move into a low reverse lunge. Bend both knees lowering into the reverse lunge and drive through left heel to return to standing. Continue for 30 to 60 seconds.
Take a 30 to 60 second rest break and repeat the set. You can build better buns with everyday activities, too. Take the stairs or walk to work or lunch. Bonus points if there is a hill.
