Five Moves to Get You a Firmer Behind

A shapely bottom seems to be quite high on everyone’s body lust list, thanks to Beyonce, Jessica Biel, and Kim Kardashian. (Between the three, we’re not sure whose behind looks best!)

Alas, we all can’t have a perfectly toned celebrity booty. Or can we? Luke Bongiorno, Physical Therapist Director at NY Sports Med & Physical Therapy, shares five quick and simple exercises that will tone your tush and give you gorgeous glutes in no time.

1) Hip-Lift:

A perfect way to relieve tension in your lower back and work your butt at the same time. Lie on your back with your arms at your sides, knees bent and feet firmly on the floor. Lift your hips toward the ceiling (holding for one count) and then lower back down. Repeat the lifts for 60 seconds, being careful not to over-arch your spine.

2) Squat with Kick-Back:

Stand with legs shoulder-width apart and slowly sit back to a squat, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side.

3) Explosive Lunges:

Stand with feet together and hands on your hips, then lunge forward with your right leg. After lunging forward, jump up, switch legs in midair, and land with your left leg in a forward lunge, Continue these lunges, alternating sides for 1 minute.

4) Clam Dig:

Lie on your right side with your head resting in your right palm. Bend knees in front at 45 degrees and keep your left elbow by your left side. Lift both your left leg and your left arm to the ceiling at about 90 degrees, keeping hips stacked and your elbow pressed into your side. Hold for 5 seconds and repeat for 1 minute before switching sides.

5) Dumbbell Squats:

Start with feet shoulder-width apart and 8-to-10 pound dumbbells in your hands, down by your thighs. Squat down keeping your weight over your heels. Do 12-to-20 reps, making sure your knees do not pass your toes.