routine but also allows you to take an extra-deep contraction through your glutes and core and stabilize your spine before lifting back up.
8. Take It Sloooow
You may see people swinging their weights quickly at the gym, or you may even do it yourself. We know — the faster you lift, the sooner you’ll finish — but rushing through your strength routine not only cheats the clock but also shortchanges you of your results. Slow down by pretending you’re underwater; take at least 4 counts to lower into a squat, and then 2 to 3 to come up. Your muscles will have time to fully contract, maximizing the move’s potential.
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9. Do Mini-Workouts All Day Long
Try to make the most of mini breaks throughout my day. Keep a set of ankle weights in your desk drawer and do standing leg lifts or leg extensions during phone calls. Waiting in line at the bank becomes a chance to do calf raises. You can also do walks and lunges here and there. All those quickies add up to a better booty.
10. Tone While You Walk
With each step, when one leg extends behind you, keep your heel on the ground as long as possible. When you do lift your heel, roll through the foot, then push off with your toes. You’ll feel your glutes contract with every step.