I don’t know about you, but my favorite moment in television history was when Bella Hadid strutted past The Weeknd on stage during the Victoria’s Secret Fashion Show, looking hot as hell, while he just stood there looking mad regretful. Honestly, I would do just about anything for that kind of high, because I can’t imagine that anything feels quite as good as reminding a guy who didn’t want to be with you just how hot you are. If you are feeling a little meh and want to change that, getting in shape is a good way to start. To quote the great Elle Woods, “exercise gives you endorphins; endorphins make you happy…” The rest isn’t really relevant to my point, so I’ll just stop there. So if any of this sounds appealing to you, you’ll love what’s to come! Trainer to the stars Autumn Calabrese—you probably know her from Khloé Kardashian’s Revenge Body—created a special ab and glute workout just for Betches readers! What’s more, Khloé’s revenge-seekers aren’t the only people Calabrese has whipped into shape. She used to be Kendall Jenner’s personal trainer, too. Tbh, this workout is not for the meek. It’s hard af, but so is life, so get to work.
Weighted Side Bend
This one is pretty straightforward, so I won’t spend too much time explaining it, but I will take a second to tell you why it’s amazing. Ok, so you know how Jennifer Grey in Dirty Dancing has those really subtle yet very enviable ab dimples on either side of her torso? That’s probably because she was doing weighted side planks all damn day!
Even though it does a lot, the actual movements aren’t super challenging. To start, grab a weight that feels heavy, but not so heavy that you might drop it. Stand with your feet parallel and about hips-width apart. Place the hand that isn’t holding the weight behind your head like you would for crunches, and then, without breaking your posture, lean sideways toward whichever side the weight is on. So your upper body bends sideways at the waist and your lower body doesn’t move at all. Calabrese says, “I love this move for sculpting the obliques. Perform two sets of 15-20 reps on each side.” You’ll def feel this one the next day.
Dumbbell Hip Hinge
Or as I like to call it, the weighted bend-and-snap. Grab two weights and stand with your feet hip-distance apart. Hold the weights in front of your body (as opposed to down at your sides) with the backs of your hands facing forward. Now, without curving your back, slowly bend your body forward at the waist. Your legs should also bend as your upper body hinges forward about 45 degrees. Then, snap back up. Don’t lift slowly; you want that part to be pretty fast. Calabrese says, “This move is great for lifting your butt. It works the hamstrings and the gluteus maximus. To build your butt, you need to lift heavy, so pick a weight that allows you to perform 10-12 reps where you can’t do any more with proper form by rep 12.” And then you will probably keel over and need a nap, but you’ll get results.
Single Leg Tap Back
Hearing the phrase “tap back” is giving me major SoulCycle PTSD, but I’ll pull it together. Doing single leg tap backs every day will give you a Kardashian butt…in that it will be round and shapely, not full of silicone. For this one, start with your feet touching and a weight in one hand. Just for simplicity’s sake, let’s say the weight is in your right hand. Bend your left leg and step your right foot all the way back so that your toes are touching the ground. It’s kind of like you’re in a modified runner’s lunge. Now, the hard part! Without sacrificing your flat back, lift your right leg up slowly so that it’s at the same height as your hips. Do not, I repeat, do not let your upper body dip down. Keeping that weighted balance is what strengthens your butt and will ultimately make it look like a peach emoji. Calabrese says, “This move is great for working the gluteus maximus and helping lift the butt. It’s also going to help you build your backside. You want to pick a weight that allows you to perform 10-12 reps and you’ll want to do three to four sets of the move.” Ugh, ok fine.
Plank Triple Knee Tuck
Luckily, there are no weights involved in this ab exercise, so if your hands were starting to develop calluses, congrats, you’re done with the weighted portion of the program. You do, however, need two gliders, which are cheap af on Amazon. To start, get in plank position with your arms extended, and place the gliders under your toes. Then, glide your knee to the opposite elbow and then extend back to plank position. You’re going to alternate each knee and do both knees toward their same-side elbows at the same time. This kind of looks like the position you do in leapfrog right before you leap. Good visual, or did I just make that more confusing? You decide. Calabrese says, “This move works the whole body with a strong emphasis on the core. It will help tone your obliques as well as your lower abs.” I like the sound of that.
Glute Bridge With Knee Opener
Get a mat for this one if you don’t want a bruised tailbone. Lay on your back with your knees bent and feet together on the floor. Cool, you’re done! Kidding. Place a resistance band around both legs right above the knee, slowly lift your hips up and then spread your knees, but keep your feet together. Move your knees back together and then slowly lower your hips. This may sound easy because you’re lying down, but don’t be fooled. Your butt will feel like it’s falling off the next day. Calabrese says, “This move is great for shaping and toning the sides of the glutes or the gluteus medius. You want to use a heavy resistance loop for this. Perform two sets of 15-20 reps.”
I did this on a Sunday morning and seriously considered working from home the next day so that I could take an ice bath every few hours. It hurt so good. I fully trust Autumn Calabrese because I’ve seen her magic unfold on Revenge Body, so if you need an at-home workout that will actually challenge you, you’re welcome.
Images: Courtesy of Per Bernal, Autumn Calabrese (5)
After a god-awful winter and no spring season whatsoever, summer has arrived, and it literally has no chill. We totally skipped over denim jacket weather and basically went straight to face-directly-in-the-AC-vent weather, so it’s time to dress accordingly. If you’re putting on your shorts for the first time in a year and notice your legs could use some much-needed toning and tightening, don’t panic. Do these six leg exercises, and once you’re done, repeat the whole circuit another three times to really tone and strengthen your legs. And also, like, try not to cry when you sit down tomorrow. Consider yourself warned.
1. Curtsey Lunges
Regular squats and lunges can get boring and repetitive, so trying out different leg exercises and variations help target your muscles in a different way. Curtsey lunges are great because they hit various muscle groups in your quads and glutes, and they also challenge your body’s overall balance and stability. They’re v underrated. The idea here is to lunge backwards like you would regularly, but instead of bringing your knee directly behind you, bring it in a diagonal direction, crossing behind your other leg. Like a curtsey, get it?? Bend your knees and lower your hips until your thigh is parallel to the floor. Then, return to standing position and do the same on the other leg. Complete 10 reps per leg, and if you feel like it’s too easy, hold a weight in each hand to add resistance.
2. Swiss Ball Hamstring Curls
This exercise is based on using a swiss ball, but if your gym doesn’t have one, this can also work using TRX bands or the rowing machine. Begin on the floor by lying on your back with your feet up on top of the ball. You want your ankles to be on top of the ball when your legs are fully extended. Raise your hips off the ground, keeping your weight in your shoulders and your feet. Then, flex your knees, pulling the ball inward toward your body while squeezing the backs of your legs. Once the ball is “curled” inward, straighten out your legs again, rolling it outwards. Aim for 15 reps.
3. Single Leg Glute Bridges
Glute bridges are a classic butt exercise, but by focusing on one leg at a time, you also hit your hamstrings, which are the muscles that make up the backs of your legs. You’re basically getting the best of both worlds because you’re working your thighs and butt in one simple move. Lucky you. Lying on a mat, keep your hands at your sides and your knees bent out in front of you. Then, extend one leg as you lift your butt off the ground, squeezing your glutes and lifting your hips toward the ceiling. Think about pushing down with your left heel as you lift. Do 10 reps on one leg and then switch to the other.
4. Jumping Sumo Squats
We tend to do a lot of squats and jump squats in our leg workouts, but the sumo squat is a different variation that a lot of people ignore. The idea here is to do a jump squat, but your stance is more like that of a ballerina, with your toes turned outward and your legs further apart than they’d usually be. This way, when you squat down, the resistance shifts from your quads to your glutes, and it becomes more of a butt-focused movement. You’re also getting your heart rate up and burning calories because like, you’re jumping. Duh. Try doing 15-20 jumps without stopping.
5. Elevated Reverse Lunges
Reverse lunges are a staple leg movement, and by elevating your front leg, you’re adding pressure to that leg’s quad muscle, and you REALLY feel the burn on these. The idea here is to find some sort of box or elevated step that you can put your front foot on, and then lunge backwards, bringing the back leg even further down than you would on a regular surface. This way, your quads get more resistance—kinda like when you turn up the torq on a spin bike. Remember to keep your chest up and head straight the whole time to avoid leaning forward. If these are too hard, lose the elevation and just do lunges on the ground. And if they’re easy, hold a weight, like the badass chick in this gif.
6. Wall Sit
Wall sits look relatively easy, but you might notice after a few seconds that your thighs are on fire and you want to die. This is normal. This move is also great because your body is basically in a squatting position, but your back is protected, so you can really engage all of the muscles in your legs to keep you stable. With your back flat against a wall, set your feet about shoulder-width apart, about two feet out from the wall. Slide your back down the wall, bending your knees as low as you can get. Hold the position for one minute, and remember to contract your abs while you’re holding it. Your legs will probably start shaking, but that just means it’s working. Just think about how good your legs will look in your new romper.
Images: Shutterstock; Giphy (6)
I love spending $34 on a workout class as much as the next financially careless millennial, but honestly, you can get just as good of a workout by yourself in the gym or at home if you want to. Pilates classes are amazing because you have the help of a certified instructor, but if you know some of the basic moves, you can do them on your own without a room full of toned women in matching Outdoor Voices leggings. These six Pilates exercises are simple enough to do on your own, and you don’t need any fancy equipment to get a good workout. Add these moves into your regular workout routine to switch it up, or do all six together as a total Pilates circuit. Here are the moves for the Pilates bod you’ve always wanted.
1. Plank Rocks
Plank rocks are exactly what they sound like, but for some reason, they’re so much harder than holding a regular plank. The idea here is to start in a high plank position with your shoulders stacked over your wrists and your core engaged. Then, using the tiniest motion from your toes to your shoulders, rock your body back and forth, feeling the burn in your abs the whole time. This is a small, controlled movement, so your body should only be moving a couple inches toward your hands, and then a couple inches back toward your heels. Think about drawing your belly button in toward your spine and keeping your butt low the whole time. Don’t cheat yourself.
2. Glute Bridges
This is one of those Pilates exercises that you probably didn’t even know was from Pilates. The glute bride is a simple move, but if you’re doing it right, you’ll feel the burn in your butt and hamstrings pretty quickly. Start lying on your back with your legs hip-width apart, your knees bent, and your feet flat on the floor. You can keep your hands on the floor next to you, or raise them toward the sky to make it harder. Then, keeping your feet on the ground, lift your pelvis off the floor and squeeze your butt at the top, holding for a second before lowering down to the ground. If you’re advanced, you can also do this with one leg off the floor to really target each part of your butt separately.
3. The Hundred
This looks like a standard boat pose, but it’s actually so much harder because the idea is to pulse your hands, literally, a hundred times. Hence the name. This move is a Pilates staple because it works your abs and tests your stability and endurance at the same time. The Hundred refers to the 100 beats you hold the pose for, but if you’re a beginner, start with 50 and we won’t tell on you. Start in a boat pose with your tail bone and lower back on the floor and your legs and upper body elevated. Then, keep your arms out toward your sides and pulse up and down, feeling it in your core. FYI: be careful with your head placement on this one. You want to keep your chin slightly tucked, as if you’re holding a tennis ball on your chest. Don’t start looking up and taking the pressure off of your core.
4. Kneeling Leg Lifts
This exercise is literally the reason Pilates instructors have the perkiest butts ever. Well, maybe also genetics and years of experience, but you get the point. It works. Kneeling leg lifts are one of the only lower body moves that are just as effective without any weights, so the key is to think about activating your glutes and squeezing on each rep instead of just kicking around by using momentum. Keeping your weight on your forearms and knees, lift one leg straight up behind you in a 90-degree angle so your heel is facing towards the ceiling. Squeeze your butt cheek at the top each time, and then switch to the other leg after 10 reps. You can also hold for a few seconds at the end or add a pulse.
5. Kneeling Side Leg Twists
The kneeling side leg twist sounds complicated, but you’re basically working three muscle groups in one movement: abs, arms, and legs. AKA, it’s a winner. Kneel on the right leg with your left leg extended out to the side, and keep your right arm supporting you with your palm on the floor under your right shoulder. Lift your leg and your left arm up to the sky, and then, as you lower your leg back to the mat, thread your left arm under your waist to twist toward the floor. You want to make sure that when you twist your torso, you’re essentially crunching your oblique with the help of your arm. After 30 seconds to a minute, switch to the other side.
6. The Teaser
IDK why this is called the teaser, but Pilates teachers love it, and it’s because it literally annihilates your core. Doesn’t sound like a tease to me. Start by lying on the ground with your knees bent and your feet on the floor. Then, reach out your arms and lift your legs off the floor in a 90-degree angle. Lift your upper body off of the floor using your abs, and then straighten out your legs at the top. Think about lifting your head and shoulders up in one movement, trying to create a V-shape with your torso and legs. Then, roll back onto your back and bend your knees again. Aim for 15 reps.
Images: Form, Unsplash (1), Giphy (5), Pinterest (1)
We’re living in a society that convinces us to drink apple cider vinegar to get skinny and delete Snapchat because Kylie Jenner isn’t feeling the new update. It’s a weird time to be alive, so let’s just pretend this whole perky butt fitness trend is normal. Everybody’s trying to get that butt lift look, whether it’s because your boyfriend stalks Kim Kardashian or you’re deep down a #bootygainz Instagram rabbit hole. If you can’t spend a million dollars on plastic surgery and you’re looking to do something about your tragically flat butt, stop Googling weird hacks and just do this workout. Do each move in the circuit and try to aim for 3-4 rounds total. And like, you’re welcome in advance if you can’t sit down tomorrow.
1. Goblet Squats
Goblet squats sound scary, but they’re just regular squats that you do while holding a kettlebell for added weight. You can also hold a dumbbell if you prefer. Stand holding a kettlebell at your chest (15-40 pounds) with the handle facing downward. Spread your legs to at least shoulder width, because the idea of this move is that it provides additional butt lift by shifting some of the work from your quads to your glutes. With your weight in your heels, squat down until your hips are at (or below) your knees, and remember to keep your chest and head up to avoid hurting your back. Pause for a second at the bottom, then come back up while squeezing your butt to activate your muscles. 10-12 reps should do it here, depending on the weight.
2. Cable Kickbacks
The cable machines might look intimidating if you usually stick to body weight or free weight movements, but I swear that it’s so easy to use and you’ll get the hang of it really fast. For cable kickbacks, you’ll need to make sure the head of the cable is a foot or two above the ground. Once you have it at the right height, put your right leg into the hook and adjust your weight (anywhere from 10-20 pounds should work). Holding onto the cable pole or anything stable in front of you, kick your leg leg backwards, squeezing your butt at the top. Then, slowly bring the leg back to the ground and repeat, switching legs once you’ve completed 10-12 reps. Also, if you feel these in your lower back, try doing them on your hands and knees instead. You can still get similar butt lift benefits.
3. TRX Lunge To Knee Raise
These can be done without a TRX as well, but holding onto the straps gives you additional support and ensures you’re isolating the glutes of the working leg. Holding onto the TRX strap, lunge backwards with one leg, bringing it to a 90 degree angle behind you. Then, bring the leg back up, raising your knee up until your waist, or higher if you’re super flexible. The brilliant idea is that you’re actually hitting two muscles at once by lunging back and then bringing the knee up. You’ll get more out of these if you go a little slower, so reduce your reps to 6-8 if you find them especially challenging. And, of course, don’t forget to do both legs.
4. Single Leg Bridges
Glute bridges are a classic butt lift exercise, and by raising one leg at a time, you can target your glute muscles even more by really focusing on each side. This also means that if both your butt cheeks aren’t sore AF tomorrow, you were totally working harder on one side. Lying on a mat, keep your hands at your sides and your knees bent out in front of you. Then, extend one leg as you lift your butt off the ground, squeezing your glutes and lifting your hips toward the ceiling. Think about pushing down with your left heel as you lift. Do 10 reps on one leg and then switch to the other.
5. Jump Squats
Jump squats are a plyometric movement, so they’re different than the slower reps you’ve been doing so far, but it’s been scientifically proven that you’ll get a better butt lift by combining high rep and low rep movements together in one workout. AKA, we’re obviously doing these even though they suck. Jump squats are exactly what they sound like, and you won’t need any weight for this move. Start in a bodyweight squat, keeping your chest high and your knees behind your ankles. Then, jump up explosively, straightening out your legs at the top, and landing back in your squat position. Your rep count doesn’t matter as much here, so try to just keep jumping for 30 seconds without rest.
6. Wall Sit
This last move will cause you to feel a slow, painful burn in your thighs and butt, so this is your chance to blast that aggressive Kanye song you save for the final sprint. It’s also the last exercise of the circuit, so don’t give up until it’s confirmed that you won’t be able to walk tomorrow. The idea here is simple. You have to find a wall and sit in a squat with your back against the wall and your hands out in front of you. Make sure you’re sitting low and don’t cheat yourself here. Try to hold for 45 seconds, or go for the full minute if you’re
psychotic ambitious. For an extra super awesome fun bonus challenge, try extending one leg for 10 seconds before switching to the other one.
Images: Charlotte Winslow / Tumblr, Giphy (5),
If you are anything like me, you like the IDEA of going to a Pilates class, but you don’t actually like GOING to a Pilates class. Because let’s be honest, half-assing it on the elliptical while watching The Great British Baking Show/dreaming about all the desserts you deserve now that you have worked out is a way more enjoyable use of time. For reals though, how would I ever keep up with my shows if workout hours were not also show-watching hours? But if you are also like me and bought a NYE dress pre-holiday weight gain that would look way better if your legs were a little leaner and your ass a lot more toned, then it might be time to suck it up and give these Pilates moves a try (btw you can totally do them in front of your TV while binge watching Riverdale on Netflix):
1. Basic Bridge
This is a great warm-up and also something every child did during baby gymnastics. Lay on your back with your head closest to the TV with your legs hip-width apart, knees bent, and your feet flat on the floor. Use your abs (cuz we all have those) to lift your pelvis off the ground towards the ceiling until you can feel that shit burn in your hamstrings and glutes. Kind of like you’re pelvic thrusting the air. Hold for one minute or until your next bathroom break.
2. Kneeling Leg Lift
Facing the television now, get on your hands and knees (but not in a gross way). Keeping your weight on your forearms and knees, lift one leg straight up behind you in a 90-degree angle so your heel is facing towards the ceiling. Repeat with each leg for 30 seconds or until your popcorn is ready.
3. Side Lying Lifts
Lay on your side and support your head with your bottom arm (best to time this exercise with a particularly juicy scene, because it will put you in ready-for-drama position). Stretch out your legs with the bottom leg slightly bent, and your top leg straight at about hip height. Lift the top leg about two feet in the air and lower back to hip height. Repeat 20 times on each side while reaching for popcorn with your extra hand.
4. Heal Beats
Not conducive to TV watching, so save this one for in between episodes. Lie on your stomach with your head on your forearms and your legs straight out behind you. Lift your abs (yup, still got ‘em) away from the mat/floor, lengthening your spine. Keeping your thighs together and your abs tight, lift your legs off the floor and pull them slightly apart and then back together again at the heels. “There’s no place like home” it 20 times, then rest and repeat until your cell phone buzzes.
5. Wall Squat Rolls
This last one will get you on your feet and in ready position to answer the door when Seamless arrives. Stand up against a wall with a Pilates ball behind the center of your back. Kick your feet out about a foot from the wall and slowly roll down the ball into a squat position—not letting your knees go out past your ankles. Slowly roll back up and repeat 20 times or until the doorbell rings.
Not only is it Chrismahanakwanza season and gain 15 pounds season, it’s also holiday party season. That means that more than likely, at some point in the next month, you will have to dress up in some sort of cocktail attire and squeeze your blistered, frozen, malformed toes into heels. But all those cookies likely didn’t do much good for your calves. You may be waltzing around sporting some cankles for all I know (gross).
Because this is the time of giving or something, here are five ways to get your legs heel-ready without having to go to the gym with the other losers promising themselves that this is like, REALLY the year they’re going to lose 10 pounds. Stop lying to yourself—I’ll see you at Taco Bell in February.
1. Planks With Leg Raises
Ugh, planks. Get into plank position, but lift your right leg up so it’s at least parallel to the floor, higher if you can. Put it back down and do the same with your left leg. Keep doing this till you die (or for 10-15 reps per side, whichever comes first).
2. High Knee Toe Taps
Grab a chair and put your hands on your hips like you mean it or something. Tap your left food on the bench, then swap and tap your right foot. Do this until you’re so tired you can’t breathe. This is more of a cardio exercise than a leg move, so go fast, like you’re running away from a guy who puts “good vibes only” in his Hinge profile. Anyway, with this exercise, go for bursts of 30 seconds and work up to longer intervals.
3. Side Lunges
You should know how to do a lunge, and if you don’t? Shame. Stand with your feet together, then take a big step to your left—bending your left knee and pushing your butt back—while keeping your right leg straight. Repeat on the other side, and alternate until the lure of cookies outweighs your desire to look nice. 10-20 reps per leg should be enough.
4. Inverted Inner Thigh Openers
These are my fav cause I can lie down and pretend I’m not actually working out. Lie on your back with your knees bent and feet flat on the floor, then lift your right leg up, keeping your thighs touching, and extend your leg up to the ceiling. Lower your right leg—still straight—out to the right side as far as you can without moving your hips off the floor. Repeat with your other leg until your boyfriend/husband/roommate comes in and laughs at you, or 10-20 reps depending on your fitness level.
5. Lying Side Leg Raises
Like planks, but easier! Lie on your side with one arm flat on the floor in front of you, or propping up into a side plank for some additional ab work. Leave the other arm at your side, behind your head, whatever is easiest. Place one foot on top of the other with your legs out completely straight. Keeping them straight, raise your top leg until you like, can’t bring it up anymore, then bring it down. Do this 10-20 times on one leg, then switch to the other side until you feel like you’ve reached a new plane of consciousness via exhaustion.
Everyone’s been obsessing over abs and arms recently, but why would you start neglecting your lower body right as bikini season starts? I mean, if you thought leggings showed the world everything you’ve got, imagine what your booty shorts and swimsuit bottom will show if you don’t work on toning your butt and legs. This workout can be done anywhere and you don’t need any equipment whatsoever, so like, you have no excuse not to start right now. You can add weights if you want the extra credit or extra butt lift, but let’s start with the basics. Here’s how to sculpt your butt and legs for summer:
The bodyweight air squat is like the tall cold brew of butt exercises. It’s not anything fancy and there’s nothing complicated added to it, but it does the damn trick and that’s what matters. Start by standing your feet a bit wider than shoulder-width apart. Sit your butt back into a squat, as if you’re sitting on a chair or using a Bonnaroo Port-A-Potty. Try to get to knee-level or below, and don’t let your knees go in front of your toes. Keep your weight in your heels and keep your chest up. Think public bathroom stance. You get the point.
Regular lunges are amazing for your legs, but we love curtsy lunges because they hit your outer thighs and butt in a way that forward lunges just don’t. Just like a regular lunge, you start standing up with your feet hip-width apart, but instead of stepping forwards, step your left left behind you, diagonally behind your right leg while bending your knees into a lunge. Push through the right heel to stand, and sweep your left leg out to the side. Then do the same thing on the other side. If you’re not feeling the burn after a few reps, go lower.
Jump squats are exactly what they sound like, and they’re super effective in getting your heart rate up while activating the muscles in your butt and legs. Do the same air squat that we talked about before, but this time, when you get low in your squat, jump up into the air as high as you can while straightening out your legs. Land back on the floor in a squat position and keep going. Try to get 20 reps, or put yourself on a 20-30 second timer. You should feel these pretty quickly.
Hip bridges are one of those moves you def don’t wanna do when some 80-year-old in a Hooters tee is hovering over your yoga mat, but if you’re relatively alone in the gym or just at home, this is a great toning exercise for your butt. Start by lying flat on your back with your knees bent and your heels a few inches away from your butt. Slowly lift your hips up and then lower them back down to the ground. Repeat for 20 reps, then pulse at the top for 10 seconds. You’re essentially thrusting your pelvis into the air, but this move will literally give your butt a lift, so we’re not sorry.
Lateral Skater Hops
Usually, betches would only entertain the idea of skating if it involves a date with a hot guy or like, a sick Instagram opp in Bryant Park. We’re making an exception for this exercise because it’s easy to learn, burns calories, and tones your legs. Start in a slightly squatting position, then jump your whole body to your right foot as far as you can, landing on your foot. Try not to touch the left foot down as you bend your knee, then jump back across to the left to land on your left foot. Go side to side for 45 seconds with a little hop in the middle, and remember to stay low to keep your legs activated.
Donkey Kicks don’t look cool or classy in any sense, but they’re actually so much harder than they look—so if anyone’s judging, I’d like them to try a few. This move is pretty tough on the ankles, so if you have an injury, you can do this without a jump. The idea is to start in a downward dog position with your hands on the floor in front of you. Then, jump your legs upwards toward the sky, using the muscles in your butt and legs to lift you off the ground. Land back with your feet on the ground as lightly as you can, then do at least 10 more reps without breaks in between.
If you spent your winter with too much Netflix and not enough treadmill, you’re probably thinking it’s too late for your spring break bod. Like, maybe you procrastinated going to the gym too much and now you’re freaking out about the Cabo trip next week. Don’t worry, like we’ve learned in last-minute dress shopping, there’s always an overnight express delivery option, and fitness is no different. Sort of. Because we’re such a good friend, we’re going to tell you the secret to making your ass look like you didn’t say yes to the dressing. That secret is squats.
If you want to get an ass like Serena without the four kids (or whatever the lyric is), all you need to do is these simple squat exercises and you’ll literally see results in less than two weeks. Like, you could get a butt before your next period. Just do squats everyday until you get on that plane for spring break and you’ll give Jen Selter a run for her money. Without actually having to run, that is.
1. Classic Squats (25-50 Reps)
Stand with your legs in second position, slightly wider than shoulder width. If you don’t know what second position is, we’re sorry your parents didn’t love you enough as a child. Make sure your toes are pointing forward in line with your knees. Then with your arms out in front of you, sit into your squat until your butt is on the same level as your knees. Keep your back as upright as possible. Pretend like you’re sitting down into a chair or trying to take a shit in the woods or something—whatever helps you picture it. Feel free to put on a song about butts while you do this—we recommend “Anaconda” or “Bubble Butt” or the ever-classic “Dance (A$$).” You should feel it in your glutes, and your inner thighs will get a little sore too. If you start to feel the burn, you’ll know it’s working. Just like laying out in the sun. Which you’ll soon be doing when you show off your new butt at the beach. If you’re in a time crunch you can just do 100 of these classic squats a day and skip the rest or add some weights to step it tf up.
2. Moving Squats (25-50 Reps)
We know you like a challenge so you’ll get bored after doing the classic squat 50 times. Even the most rewarding long-term relationship needs the occasional thing to spice it up. So vary up your squats by moving while you do them. Take a step out to the right (or left, honestly whatever) and then go down into a squat. When you stand back up, step with your left over and back out with your right into the squat. Do this a few times, then go the other way. You’ll feel kind of like a crab walking when you do this, but that’s good because it will make you think of the ocean, which you don’t want to be at with a lame flat butt.
3. Jumping Squats (25 Reps)
At this point you’re probably 6% closer to a Kim K butt, but you’re not done yet. This time, plant yourself in the classic squat position. Instead of sitting and standing back up, you’ll jump when you stand back up from the squat. When you land, bend your knees and go straight back into the squat.
4. In And Out Jumping Squats (25 Reps)
At this point you’re almost done with the workout and probably have listened to “Bubble Butt” at least twice, but don’t worry, we’re almost done. This jumping squat is very much like the one we just did, but instead of jumping straight up and down, you’ll now jump in with your legs together when you stand up, much like those Russian nutcracker dolls that kick out when you pull a string on them. Jump in and jump out into a squat as many times as you want, but we suggest 25.
At the end of the day, your butt is a magical thing, because unlike most of the other stuff on your body, you can actually pretty easily work it out to make it better. #Blessings. You can’t exercise your way to bigger boobs (unfortunately), so focus on the squats and you’ll be spring break ready before the TSA can detain you at the airport for traveling with your friend Molly on Spring Break.