BRIDGE WITH BUTT LIFT
Lie flat on the floor on your back with your hands by your sides and your knees bent. Make sure your feet are flat on the ground and placed about hip width apart. Take one of your legs and straighten it so that your toes are pointing up towards the ceiling
Push through your heel, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly bring your butt back down to the floor to complete the rep. Repeat
WHAT IT DOES:
This exercise is a powerhouse for lifting the butt by strengthening the glutes while also targeting your obliques to give you a more defined waist line and stronger core. This will help to create lines between the waist and the glutes giving your butt better definition.
DOWNWARD DOG WITH LEG LIFT
Start from a standing position and walk your hands out in front of you so that your hands are slightly forward of your shoulders. Spread your palms and turn your toes under.
Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Inhale and lift your right leg up. Exhale and bring your foot to the floor.
WHAT IT DOES:
The downward dog position provides a great stretch for you hamstrings helping to minimize the appearance of the ‘thut’ [where the thigh and butt look continuous]. At the same time you are targeting your glute max in the lifted leg and glute med in the leg on the ground resulting in a rounded and lifted butt.