A firm, lifted and shapely rear end is something everyone wants but few can achieve. Even hours spent in the gym won't get you the derriere of your dreams unless you kick your workout into overdrive. Add in a few of these butt-blasting exercises, and you'll be bouncing quarters off your butt in no time.
Jump Squats
A variation on the traditional squat, jump squats build explosive power in the legs and butt while giving you a great cardiovascular workout to burn fat. Stand in squat position with your feet at about hips-distance apart. Bend into your knees, sending your hips back behind you as if you were sitting back in a chair. When your thighs are parallel to the floor or a bit lower, explode up, straightening your legs and jumping off the ground. As you land, come right back down into a squat. Repeat 15 to 30 times until muscle fatigue. Rest for 30 to 60 seconds between sets for three sets.
Explosive Lunges
Assume a lunge position with your right leg in front and your right knee bent at a 90-degree angle. Your right knee should line up directly over your right foot. Your left leg should be extended behind you with all the muscles of the leg engaged and your heel lifted off the floor. To make this lunge explosive, exert force through both feet and jump up into the air. In mid-air, switch the position of your legs so that you land with your left leg in front and your right leg in back in lunge position. Repeat 15 to 30 times. Rest for 30 to 60 seconds between sets for three sets.
Single-leg Squat With Towel
Stand with your feet hips-distance apart with a towel underneath your right foot. Begin to bend the left knee, assuming a squatting position, sending your hips behind you as if sitting down in a chair. As you lower down, slide your right foot out to the right side slowly for a four-second count. Lower down as far as you can in the left leg, or until your left thigh is parallel to the floor. As you rise up, draw your right leg back into center for a four-second count. Perform 15 repetitions, and then switch the towel underneath the left foot. Do three sets without rest.
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