5 Moves To Sculpt A Tight And Toned Bum

Whether you’re wearing a bikini, skinny jeans, or a little black dress, a sculpted booty is always the perfect accessory. And while there are many effective ways to tighten and tone your rear, I’ve discovered a five-move formula that never fails to deliver fast results.5 Moves To Sculpt A Tight And Toned BumThis better-butt circuit includes plyometrics, sprints, and simple strength exercises to get your heart rate up (burn fat!) and build lean muscle.

 

Do 1 set of 10 reps for each exercise, unless otherwise noted, with little or no rest between moves. After you’ve finished the last exercise, repeat the entire circuit 2 more times. Start by doing this workout twice a week, then increase it to three or four times a week.

Straight-Leg Dumbbell Deadlift

This is one of my favorite exercises for women because it dramatically strengthens and tones the glutes and hamstrings. For best fat-burning results, be sure to choose a weight that challenges your muscles. If you feel like you could easily do more than 10 reps, you need to use heavier dumbbells.

How to do it: Grab a pair of dumbbells with an overhand grip and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor (keep the weights as close to your body as possible). Pause, then return to standing. Your back should stay naturally arched during the entire movement.

Do 10 reps with a challenging weight (15 to 40lbs depending on your fitness ability).

Sprint, Back Peddle, Sprint

Research shows that high-intensity interval training (like these sprints) can help your body burn more fat in the 24 hours after your workout than you would after steady-state cardio.

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