If you feel your “rear view” needs a makeover, the right fitness routine can provide a natural lift. Achieving the “perfect” backside depends partly on your body type and genetics, but most everyone can shape up to look better in jeans. Ready? Get started with these butt busting moves.
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Behind It All
The Gluteal Muscles
The shape of the buttocks and hips are defined by muscles known as the gluteus maximus, gluteus medius, and gluteus minimus (hidden under other muscles), as well as the overlying fat. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help develop a tighter, more rounded look. Adding a few butt-busting moves to your routine may be enough to see a difference.
Side Leg Raises
This move targets the two smaller muscle groups in the buttocks, the gluteus medius and minimus. Raising the leg just a few inches will work these muscles.
Form: Lie down on the floor. Lift the top leg while lying on your side. Keep the hips stacked and the torso still; both knees facing forward. For a variation that works slightly different muscles, you can turn the top leg out from the hip.
This butt-building move gained fame in the exercise videos of the 1970s as the “fire hydrant.” It targets two of the muscles groups in the buttocks.