If you have always envied JLo and Jennifer Anniston's derriere, you will be happy to know that you can get one just like that with just a few secret exercises. Here are the ten best ways to perk up your booty.
All fours
· Begin on all fours with your elbows directly under your shoulders and knees directly under your hips; your legs should be touching. Pull your abs away from the floor and round your back up toward the ceiling.
· Next, lift one leg off the ground, and keep it at a 90-degree angle. Point your toes up at the ceiling and make tiny pulses upward for 15-20 repetitions.
· To challenge yourself further, flex the foot that is lifted, and bring pulse up with the energy in your heel for 15-20 more reps.
Step-up
· Place your right foot firmly on a sturdy bench or chair, with your left foot placed directly under your left hip.
· Straighten your right leg and step up, bringing both feet onto the bench completely.
· Next, bend your knee slowly, lowering the ball of your left foot back to the ground, and keeping your right thigh engaged.
· Kick your left knee up as you step up, if you want a more advanced version.
· Complete three sets of 15-20 reps on each leg.
Lying hamstring curl
· Begin by lying flat on your back with an exercise ball under your heels.
· Bridge your hips up, and hold that position throughout the exercise.
· Dig your heels into the ball and flex your feet.
· Place your arms straight out to your side for support, but avoid using them.
· Curl your heels as you roll the ball towards your body. With your hips in the bridge position, do the move, but avoid thrusting them toward the ceiling.
· Get back to the start position and complete one rep.
· Continue until you do three sets of 10-15.
Side kick on all fours
· Begin on all fours with your knees under your hips and your hands underneath your shoulders.
· Lift your right leg until it is parallel to the floor, with your knee bent at 90 degrees.
· Straighten your right knee, keeping the right thigh still and kick your leg out to the side. Avoid lowering your leg as you kick it.
· Bend the right knee back to 90 degrees and lower the leg. This completes one rep.
· Do three sets of 20 reps per side.
Plank leg-lifts
· Lie on your tummy on an exercise ball, and walk your hands out so that the ball is underneath your shins. Keep your hands underneath your shoulders.
· Engage your abs by drawing your navel toward your spine.
· Lift your right leg into the air, and slowly lower it back toward the ball, without letting it touch to complete one repetition.
· Do three sets of 10-12 reps with the right leg, and then repeat with the left.
Barre frog
· Begin by lying on your stomach on top of a mat. With your elbows bent and one fist on top of the other, place your forehead into your top fist, while pressing your arms into the floor for support.
· Flex your feet in the air, bend your knees and lift them off the floor.
· While in this position, use the energy in your heels to press your legs away in a pulsing tempo, while extending your knees behind you. Feel the stain in the knee as you pulse your legs away from your butt like a frog.
· Do this for 20-30 reps.
Pure barre leg and upper-body lifts
· Begin by lying down with your tummy on the mat, knees apart and toes together.
· Place your palms on the floor on top of one another, with your forehead resting on the back of your hands.
· Lift your forearms up in one motion, with your legs floating off the ground.
· Lift your upper and lower body together and keep your seat and back engaged. Do this 10-15 times.
· While still lifted, extend your arms back behind you and grab hold of your ankles.
· Relax your shoulders and stay active in the stretch for 10 counts, with your whole body engaged.
Jump squats
· Start with your feet shoulder-width apart, arms bent with hands at chest level, bend your knees and come into a full squat.
· Jump up as high as you can, reaching for the ceiling.
· Lower back into the squat position to complete one rep when you land.
· Do three sets of 12 reps.
Pulsing plie squat
· Begin with your legs opened wide to the sides and your toes turned slightly outward.
· With your hands on your hips, bend your knees and lower yourself as much as you can.
· Your back should be in a straight vertical line and your shoulders should be directly over your hips.
· Protect your joint by keeping your heels directly below your knees.
· In a pulsing manner, lower and raise your hips one inch for 10-15 reps while holding second position.
· Begin at the lowest point and start to lift your hips up one inch slowly for 10-15 reps.
· Stretch your arms out in front of you and hold position for 20 counts at your lowest point.
Elevated split squat
· Start by placing the top of your left foot on a sturdy bench, with your right leg straight.
· Engage your left glute by bending your right knee and lowering your pelvis toward the ground.
· Your right foot should be out far enough so that your knee stays directly over your ankle when you lower your hips.
· Straighten your right leg and rise back up to the position you began at.
· Do three sets of 10-15 reps on each leg
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