SprintsShort distance runners have amazing legs and an equally amazing backside. When you start and stop running on a dime it works out your gluteus maximus, quads, and hamstrings. SprintÂ Workout: Sprint for 15 seconds or about 75 feet then rest for 15 seconds. Repeat 10 times.
SquatsThere are a few different types of squats that help you get that coveted C-Shaped Butt. You can do a combination of regular where your feet are shoulder-width apart, or plie squats where your feet are 2 feet apart. The last one to do is a jump squat. With a jump squat you do a regular squat and then jump up reaching for the sky, landing back down in a squat. Squat Workout: Do 10 reps of each of the three types of squats without resting in between. After a full round of all three, rest for one minute. Repeat 5 times.
LungesLunges work the entire leg muscle and especially your quads and butt. You can do both forward and side lunges to work different parts of the leg to achieve that lifted butt.
Leg LiftsLay down on your back and keep your legs together and straight. Lift them up so they are perpendicular to your body. Slowly lower them back down to the ground without touching the ground and then lift them back up. Leg Lift Workout: 10-15 reps with resting for one minute after each round. Repeat 3 times.
LotusÂ CrunchesLay down on the floor and let your legs fall to the sides where your feet are touching, ball to heel - like the Lotus position in yoga. Place your hands on the side of your head, but don't pull on your neck when you come up for the crunch. Do a crunch where you lift your chest 4-6" off the ground.
Lotus Crunches Workout: 15-20 reps with a one minute rest in between each round. Repeat 3 times. Gaiam Yoga Mat $17.99