It’s that time of year again, when the weather turns warmer, and people shed their heavy clothing for shorts and swimwear. And who doesn’t want to look better in swim trunks or a bikini? That’s where your posterior comes into play, as a firm backside completes a fine physique, especially for the ladies, not to mention making every day activities, such as walking and picking things up, easier.

Below is a list of exercises to blast you butt into shape in no time.

Wall Squat (Gluteal, Quadricep, Hamstring Muscles)

The squat should be a staple of any leg and butt routine, as it’s the perfect exercise to work the gluteal muscles as well as the quadriceps and hamstrings.

Technique

• Place your back flush against a wall, with your legs shoulder width apart, and enough distance in front of you (about four inches) in order to feel it in your gluteal region.
• Slowly lower yourself as if you are sitting in a chair, placing emphasis on your butt.
• Make sure your knees do not extend past your toes, as to avoid injury.
• Gradually rise to the top of the movement, and repeat.

Frequency

• Three sets of 10-12 reps twice a week.

*Note: You can add a 10- to 20-pound body bar or dumbbell and lose the wall once you’ve mastered the squat form.

Butt Lift Bridge (Gluteal Muscles)

Technique

• Lie flat on the floor with hands at your sides and knees bent a little less than 45 degrees.
• Your feet should be placed shoulder width apart.
• Exhale, and push down through your heels as your raise your pelvis off the ground while tightening your gluteal muscles and keeping your back as straight as possible.
• Next, inhale as you slowly lower your hips to the starting position, and repeat.

Frequency

• Three sets of 20 reps twice a week.

Basic Lunge – watch video (Gluteal, Quadricep and Hamstring Muscles)

Technique

• With your hands on your hips or dumbbells in your hands (optional), lunge one leg forward a few inches off the ground, landing on heel, with the back knee of opposite leg a few inches away from the ground.
• It’s important to remember not to extend your knee pass your ankle when you land, as it may cause an injury over time.
• Return to starting position.
• Switch legs, and perform the same sequence as above.

Frequency

• Perform 10-12 reps, 3-4 sets for each leg twice a week.

Standing Straight Leg Kickback (Gluteal Muscles)

Technique

• Place a resistance band around a stationary object in front of you, and around the back of your ankle.
• Keeping your back straight and leg straight, kick your leg back as far as possible while squeezing the gluteal muscles.
• Slowly return to the starting position, and repeat with opposite leg.

Frequency

• Perform 10-12 reps, 3-4 sets for each leg twice a week.

Resistance Band Side Walk (Abductor and Gluteal Muscles)

Technique

• Loop a resistance band around the outside of both legs.
• Take a step to the right side of you, concentrating on working your gluteal muscles on the outside of your backside.
• Keeping moving to the right until your reach 10-12 steps.
• Repeat on the left side.

Frequency

• Perform three sets of 10-12 reps twice a week.

June 18th 2016 written by Jerry Del Priore for bodono

Jerry Del Priore has worked as a certified personal trainer, and received his degree in Physical Education from Brooklyn College in 1991. Jerry is also a veteran print and digital Sports Writer-Reporter-Author experienced in writing in-depth profile stories on a variety of high school, college and professional athletes and teams.

Jerry is also a Food Writer/Blogger experienced in venue write-ups and reviews. 

In addition, Jerry has ample experience working with medically fragile children, children with behavioral challenges and children with cognitively impairments. 

Read Jerry Del Priore’s book: Running Through Roadblocks and view his blog at www.Brooklynsportsworld.com.