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.
There are a lot of random workout trends and weird body goals that go in and out of style, but in 2017 everyone wants a good butt, no questions asked. I mean, ever since it became acceptable to go out in leggings and to wear bikinis that are made with less material than your red string bracelet from Birthright, the butt has really taken its place as one of the most important body parts. With summer coming up, the clock is fucking ticking, so get off your ass and get it toned and perky in time. Do each of these seven moves for 45 seconds each, then repeat the circuit another 2-3 times total for a kickass workout, pun intended (and the only acceptable occasion to use the word “kickass”).
1. Goblet Squats
Goblet squats sound scary, but they’re just regular squats that you’ll do while holding a kettlebell for added weight. We’re not hating on bodyweight squats, but you’ll see results so much faster while holding a heavy weight, so why do 500 normal squats when you can get a perkier butt by doing like 20 weighted ones? Exactly. Stand holding a kettlebell at your chest (15-40 pounds) with the horns facing downward. With your weight in your heels, squat down until your hamstrings are on your calves 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
thot powers muscles.
2. Split Squats
Split squats are different than conventional squats because they focus on your right and left sides individually, so you can hit every part of the muscle. This move actually looks more like a lunge, but they really target the bottom of your glutes, so you’ll feel them tomorrow morning. Stand with your right foot forward and your left foot behind you, with both knees bent. Dip downward, bending your legs into a 90-degree angle, trying to get your back knee to touch the ground. Then, come back up by driving through your heel. Alternate reps on each side, and remember to keep the front knee in line with your front foot. Add a weight in your hands if you’ve got it down.
3. Kettlebell Swings
Kettlebell swings are one of those exercises that can be done SO wrong if no one explains what the fuck you’re supposed to be doing. First of all, this is a LOWER BODY movement, so if you feel yourself using your arms too much, you’re doing it wrong. You’re supposed to feel it in your butt. The idea is to grab a heavy kettlebell (25-50 pounds), and place it on the ground in front of you. Hinge your hips and lift the bell up, hiking it in between your legs so that it’s basically touching your butt. Then, swing the bell forward with your hips, making sure it stays above your knees on the way up and swings to chest-height. Then keep swinging in that same motion from between your thighs to your chest. If you find it easy to swing it that high up, get a heavier kettlebell. Your ponytail should be a hot mess by the end of the 45 seconds.
4. Single Leg Raises
Single leg raises might actually be the single best exercise to make your butt perk up like, three inches. Make sure you take your time on these, because it’s not a fucking race. Start by laying on your back with both feet on the ground and your legs bent. Raise your hips up to the sky, like you’re in a bridge position in fourth grade gymnastics, and then point one leg up while keeping the other bent. Dip your butt up and down for 10 reps, then hold at the top for 10 seconds before you switch sides. Remember to squeeze your butt to really use your muscle. If you’re not feeling the burn and you feel like you’re just humping the sky, you’re not doing it right, and it’s pretty embarrassing and everyone is judging you.
5. Sumo Jump Squats
Tired of the word squat yet? Spoiler alert: too fucking bad. They work. These squats are amazing because they target your inner thigh area while getting your heart rate up, so you’re toning your butt and burning calories at the same time. Start in a regular squat position, but with your feet turned outwards, like an awkward ballerina. Then, squat down, and when you come up, add in a hop, keeping your feet turned outwards. Keep jumping as much as you can without stopping. You should feel the burn on your inner thighs pretty fast.
6. Donkey Kicks
These might sound like a weird sex move, but they’re actually an amazing toning move that targets the muscles in your thighs and butt, so stop being so skeptical and start kicking. Start on your hands and knees with one leg straight out behind you with your knee at a ninety-degree angle. Press your leg straight up, and alternate sides. Once you do regular reps on each side a few times, pulse the leg upwards for 10-20 seconds. If your shoulders get tired from being on your hands, switch to your forearms and/or do some fucking arm workouts and stop being such a weakling.
7. Star Jumps
The star jump is a cardio move, which means you’ll be ending this workout by jumping and sweating. Don’t cry yet. The idea is to get your heart rate up while working your butt and your inner thighs at the same time. Start in a narrow squat with your feet together and hands in front of you. Then, explode up into a high star-shaped jump, separating your legs and arms in the air and then bringing them back together as you land in that same narrow squat. Make sure to actually separate your legs while your jumping, or else you’re defeating the purpose of the move. Good luck walking up the stairs tomorrow.