Boost your butt

EXERCISE 1

SWING TIME

Tones: outer butt

Stand with your feet together, holding on to a wall or sturdy chair with your left hand. Lift your right leg out to the side as far as you can comfortably go without arching your back. Hold for 2 seconds; squeeze your butt muscles as you slowly bring your leg back down, crossing it in front of your left leg. Do a full set by swinging your leg between the positions without touching your foot to the ground. After each set, switch legs. If you can easily do this exercise, try adding a 3- or 5-pound ankle weight.

SAFETY TIP

Can't balance? It's okay put your foot down until you're steady.

EXERCISE 2

STIFF-LEGGED DEAD LIFT

Tones: butt and hamstrings (the back of your thighs)

Stand with your feet shoulder-width apart, holding dumbbells in each hand, with your palms facing your body. Bend forward from your hips, keeping your back flat (use a mirror to check your form), and slowly lower the dumbbells. To reduce strain on your back, keep your hands close to your body as you go down. Lower your torso until you feel an intense stretch in the back of your legs, or until your back is parallel to the floor (pictured). Hold for 2 seconds, then squeeze your butt muscles as you return to the starting position.

SAFETY TIP

Make sure you don't round your back. Stop once your back is parallel to the floor―don't go any lower.

FAST FIX

Do butt squeezes anytime. Hold the squeeze for 15 to 30 seconds, then release. Do 10 to 15 reps several times a week. "Butt squeezes add up quickly to help you tone the area," says trainer Schoenfeld.