4 Simple Moves For A Better Butt

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(Photo: Mitch Mandel)

This knee-friendly butt booster workout from trainer Larysa DiDio will lift and tighten your glutes without a single squat or lunge. All you need is a resistance-band loop, a chair, and a just 10 minutes. (Want more quick routines? Check out Prevention's Fit in 10 DVD.)

How to do it: Perform each exercise for 30 seconds on each side (60 seconds total), resting for 15 seconds after each exercise. Repeat the entire circuit twice.

Related: The 10 Best Strength-Training Moves For Women Over 50

1. Glute Squeeze
Targets: Butt, hamstrings, quads, lower back

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(Photo: Mitch Mandel)

Start holding onto back of chair, loop around ankles. Bend left knee slightly and extend right leg behind you. Raise and lower right leg, squeezing through butt. Lower and repeat for 15 seconds, then hold leg at the top range of motion and pulse faster for 15 seconds. Repeat on the other side.
Expert tip: Keep chest lifted and shoulders pulled back.

2. Kickbacks
Targets: Butt, hamstrings, quads, lower back

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(Photo: Mitch Mandel)

Start holding onto back of chair, loop around left ankle and around right foot. Bring right knee toward chest, then extend right leg back behind you. Lower and repeat for 15 seconds then, holding leg at top range of motion, squeeze butt harder and pulse for 15 seconds. Repeat on opposite leg.
Expert tip: Press through heel and squeeze butt.

Related: The No Squats Belly, Butt, And Thighs Workout

3. Crossover Lifts
Targets: Quads, outer thighs, lower back

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(Photo: Mitch Mandel)

Start holding onto back of chair, loop around ankles. Bend left knee slightly and cross right leg behind left leg, right toes on floor with heel lifted. Keeping right leg straight, lift it up and out to the right. Lower and repeat for 15 seconds then, holding leg at top range of motion, pulse leg up and out to the right for 15 seconds. Repeat on opposite leg.
Expert tip: Focus on engaging butt and outer thigh.

Related: 10 Exercises That Burn More Calories Than Running

4. Butt Toner
Targets: Quads, butt, outer thighs, lower back

image

(Photo: Mitch Mandel)

Start holding onto back of chair, loop around ankles. Bend right knee about 90 degrees, keeping ankle in line with knee and foot flexed. Lift right leg out to the side until thigh is almost parallel to ground. Lower and repeat for 15 seconds then, holding leg at top range of motion, pulse for 15 seconds. Repeat on opposite leg.
Expert tip: Keep knee bent; lift from glutes and outer thigh.

More from Prevention:

10 Minutes To Younger, Tighter Abs

Here’s How To Transform Your Body In Just 10 Minutes A Day

By Jenna Bergen Southerland

This article ‘4 Simple Moves For A Better Butt’ originally ran on Prevention.com.