Bottom, derriere, bum, behind…no matter what we call it, we all want a better one. Either our glutes are too big, too small, too flat, too flabby or just not…great. And we all want great glutes. Unfortunately the shape of our bottoms, like the rest of our bodies, is greatly determined by genetics. And while we can’t change our DNA there is some hope. With proper diet and a good workout regime, we can all get great glutes! And fortunately getting great glutes is not a huge time commitment. If you’ve got ten minutes, you’ve got enough time to sculpt and tone your way to a rocking rear.

Do these exercises at least three times a week, making sure to take a rest day in between work out days, and before you know it you’ll be sporting a killer booty!


Exercises to get great glutes:

Squat
• Stand with feet hip distance apart with your toes, knees and hips in a straight line.
• Pull your belly button towards your spine and contract your abdominal muscles.
• Slowly lower your body, as though you are sitting in a chair. Lower down as far as you can (keeping your knees at 90 degree angles).
• Keeping the weight in your heels, slowly push your body back to starting position. Do NOT lock your knees; keep a slight bend in them.
• Repeat for 15-20 reps.

Plie (open leg squat)
• Stand with your feet slightly wider than shoulder-width apart, arms at your sides and toes turned out (like a ballerina).
• Pull in your belly button, tuck your tailbone and squeeze your glutes.
• Slowly lower your body down as far as it can go without allowing knees to creep past toes (should not put any pressure on your knees).
• Pulse at the bottom for 20 seconds
• Push through your heels and squeeze your bottom to rise.
• Repeat for 15-20 reps

Power Lunge
• Stand with your feet together with a slight bend in both legs.
• Step or lunge forward with your left leg until your knee is bent directly over ankle, right knee pointing toward floor.
• Jump up, pushing off the floor with both feet. Switch legs in midair, landing with right foot forward in a lunge.
• Continue, alternating sides for two minutes.

Step ups (need a prop here – step, book, platform)
• Stand with one foot on a step or platform and push through the heel to lift your body up. (Note: be sure to get a step that puts your knee at a 90-degree angle.)
• Lower your body down gently, barely touching the toes of the opposite leg to the ground. Take it nice and slow.
• Continue, alternating sides for two minutes.

One-Leg Deadlifts (this is a great one working you entire backside as well as balance)
• Stand on your left leg with your right foot slightly back, resting on the toe.
• Hold a medium-heavy weight or barbell in front of the thigh and tip from the hips, keeping the back straight and the abs braced, bring the weight towards the floor.
• At the same time, lift the right leg up as you lower the weight, taking the leg up to hip level.
• Squeeze the glutes of the left leg to pull back up and repeat for 8-16 reps before switching sides.

While these exercises will definitely sculpt and tone your glutes, they won’t magically give you great glutes. To do that, you’ll have to make sure you also incorporate cardio work into your workout schedule: at least 30 minutes five times a week. You can run, swim, bike, dance, just move. The more the better! And don’t forget your diet. You can undo a whole workout with excessive eating and poor food choices. Remember moderation is key and be sure to include lots of fresh fruit, vegetables and whole grains in your daily diet. And water. Lots and lots of water, great glutes require proper hydration.

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