Sorry, Sir Mix-A-Lot, we beg to differ from your particular description of a good butt.
If you had sung ‘I like toned, shapely butts and I cannot lie’, we’d be having a totally different conversation but big is never really an adjective we want associated with our derriere.
True, you can’t escape genetics—some butts are just rounder and bigger than others—but you can make sure you are putting your best booty forward with this list of easy peasy moves.
Our go-to exercise gal—owner of The Fitness Philosophy Andrea Norton—and one of Brisbane’s best personal trainers, very kindly gave up her secret regime for a butt and thighs that just doesn’t quit.
And Andrea should know. She runs multiple outdoor group classes (at West End and Hawthorne) everyday, designed specifically for the ladies, and focusing on high intensity, weighted movements for a fit bod’. Time is precious so The Fitness Philosophy’s classes are a snappy 45 minutes, and you can book everything online, too (which means you can’t flake out, either!).
But, for the in-between-class times, we’ve pulled together this handy (and pretty) guide to the only 7 moves you need for a toned behind.
Start with kettle bell or dumbbell in both hands, feet shoulder width apart. Then squat down. As you come up move on to your tiptoes before and push the weight overhead.
Trainer Tip: This exercise is great to increase stability and core while focusing on your legs and shoulders.
Step behind into a lunge going into a curtsy as you go back. Focusing on keeping your waist facing forward, core tight and pushing back off that front leg to step back into place.
Increase difficulty: In between each curtsy, add a single pulse before returning to the standing position. This will create extra resistance, and more definition of your glutes.
Leaning against a bench, or even on your couch at home, make sure you are in a comfortable position with your legs at 90 degrees and shoulder width apart. Start with your bottom just hovering off the ground, before pressing your heels into the ground and squeezing up through your glutes.
Increase difficulty: To feel this even more in your bottom, turn your toes out slightly and really focus on the squeeze at the top. For a bit more resistance, rest a 5kg weight on your hips, holding lightly in place with your hands on top.
Start with one leg on a bench or elevated platform. Place your hands on your hips or holding dumbbells for extra resistance. Then, slowly tip forward from your hips while simultaneously bringing down your other knee, before powering up through the standing leg.
Trainer Tip: Really think about keeping your chest up, shoulders back & down and bending from the waist. All your weight should be in the standing leg, go down slowly and power up pressing through your heel.
Bend from the hips, then bring your hands down to the ground and quickly walk out until you are in a high plank. Then come down into a push up, and back up, before walking your hands back to your body and standing up
Trainer Tip: To get the full butt benefit, make sure you squeeze your bottom at the top!
With 5kg weights in both hands with back tight and squeezed, you want to almost roll the weight down the front of the body to only about knee level, you want to feel that burn in your hamstrings (back of the legs above the knee) and then with the same movement coming back up.
Trainer Tip: The key is to really engage your back. Squeeze your shoulders back and down and keep those arms close to your body.
Start in a standing position before moving into a standard squat. Then, using your quads and glutes, and engaging your core, power up to a jump with legs and arms straight (and toes pointed), before landing back in a squat position.
Trainer Tip: Think about strong jump up and soft landing on the way down. Make sure to keep your squat form throughout.
Image Credit: Ariana Gillrie