Top 12 exercises to get a tight booty!

Do you want to have a tight butt like J.Lo’s or a luscious butt like Beyonce’s? Let it be known that these women have great assets because they work for them. Even Latifah loves the new booty of hers that she developed by doing booty-specific exercises. I’ve seen many women transform their backs by doing glute-specific exercises and following a healthy eating plan. If you want to create a bikini bottom like Cameron Diaz, do these exercises 3 times a week!

Here are the most effective exercises that I always include in a workout designed to tone your butt:

Standing exercises 1-2 sets, 15-25 repetitions

1) Single Leg Squats – Bodyweight: Begin standing with feet hip-width apart. Raise your left foot 1 inch off the floor and put all of your body weight on your right leg. Send your hips back as if you were going to sit on a chair. Make sure your right knee doesn’t push on your right toe. Drive through your right heel, shifting all of your weight onto your right leg, and squeeze your right butt at the top. Repeat for 15-25 reps and then do the other leg.

2) Reverse Lunges – 3lb to 8lb Dumbbells: Start standing with your feet hip-width apart. Step back 3-4 feet with your right leg and land on the ball of your right foot. Lower your right knee toward the ground until your left thigh is parallel to the ground. Drive through your left heel, shifting all of your weight onto your left leg, and return to standing position by squeezing your left butt. Repeat 15-25 repetitions and then do the other leg.

3) Squats – Dumbbells 5lbs to 10lbs – Place weights over your shoulders and begin standing with your feet shoulder-width apart. Send your hips back as if you were going to sit on a chair. Go down as far as you can without pushing your knees over your toes. Push back up to a standing position by driving through your heels and through your hips and then squeeze your booty when you reach the top. Repeat for 15-25 reps.

4) Side Kicks, Round Kicks, and Back Kicks: Do 15 to 25 reps of each kick. If you are a beginner, I recommend that you ask a kickboxing instructor to teach you how to execute these kicks safely with good form and technique.

Floor exercises 1-2 sets, 15-25 reps

1) Back kicks on all fours: Start with a checkmate with your hands and knees. Brace your abs to support your back, and then push your right leg toward the ceiling, creating a 45-degree angle. Squeeze your glutes when your leg is fully extended, then bring your knee back directly under your hip. Repeat this movement for 15 to 25 repetitions and then switch to the other leg.

2) Fire hydrant on all fours: Start on a mat on your hands and knees. Brace your abs to support your lower back and lift your right knee out to the side like a dog lifting his leg to go to the bathroom. Squeeze the outside of your buttocks and then lower your leg. Repeat this movement for 15 to 25 repetitions and then switch to the other leg.

3) Shoulder Bridge Glute Squeeze: Start on your back with your arms down on the floor, knees bent, and feet placed about a foot in front of your knees. Drive your hips into the air by pushing through your heels and squeeze your buttocks. Lower your hips about two inches and then press up, squeezing your buttocks. Repeat this movement for 15 to 25 repetitions.

4) Single-Leg Shoulder Bridge Glute Squeeze: Use the same form as the normal shoulder bridge above, except for a slight change. Raise your left foot 2 inches off the ground and balance all of your weight on your right leg, squeezing your right buttocks each time you lift your hips. Repeat for 15-25 reps and then switch legs.

Cardio exercises 20-45 minutes

1) Hiking or treadmill walking on a 5.0-10.0 slope

2) Stair climber or stair climbing machine

3) Ice skating, roller skating or skating machine

4) Jog or 5 sets of 30-90 second sprint intervals with 2-3 minute recovery

I have designed a twenty minute glute and thigh workout DVD designed specifically for firming your butt and it has been hailed by many as their favorite exercise. To view “The Hollywood Trainer’s Glutes and Thighs Workout” which includes all of the standing and floor exercises listed above, visit http://www.thehollywoodtrainer.com.