20 Moves to Tighten That Tushy

| Fitness

booty grab

The biggest muscle in your body is the gluteus maximus, also known as the derrière, backside, money maker, whatever you lovingly refer to yours as. It would love some attention from you! Try going through these 20 exercises to tighten, tone and tame your tush.

SQUAT IT OUT

Squat: With feet shoulder-width apart, toes turned out an inch, hinge at your hips and drop them behind you. You should be able to wiggle your toes at the bottom of your squat. The chest stays lifted (helps when you put your arms out) as you drop then drive through the heels. Bodyweight squats make the glutes work hard! Click here to take on the squat challenge!

squat

Goblet Squat: Add some weight to front of your squat to really challenge the glutes. Hold the kettlebell just under your chin, elbows tucked into the side and perform your squat. It's really tempting to lean forward now that there's weight there, but fight and make that backside work for it! Try it for 60 seconds with Real Mom Model Melissa!

Plié Squat Jump: Work those outer glutes muscles by dipping into a plié. You want to take your feet much wider than a usual squat and the toes will point out to the sides at a 45-degree angle, at least. Keep the hips in the same plane as your knees and use the thighs, quads and glutes together to explode into a jump. Land with soft knees in your squat and repeat. Get the details here.

plie-squat-jump

Squat and Side Lift: This move will get your heart racing and your buns burning. Drop into your squat, and as you lift out of it, take one leg out to the side. You'll tone the abductor and gluteus maximus, doubling dipping into fat-burning and strength training. Switch it up to a plié squat with high kick here.

squat side kick

LUNGE LOVE

Alternating Reverse Lunge: Grab some dumbbells and hold them at your sides while you stand with you feet straight under the hips. Take one leg and step it back into your lunge, bending both knees at 90 degrees. Keep your front knee behind the toe. Push out of the lunge, return to the starting position and immediately send the other leg back. Gotta make them even! Learn more here.

Curtsy Lunge: Strengthen the IT band and piriformis, two very stubborn muscles on the outside of the leg. Target them while driving energy into the glute as you cross one leg in front of the other, foot forward and dip into a lunge. Try to get your back knee as low as you can and space the feet far enough apart to get deeper. The front knee needs to remain behind the toes. Chest is square to the front and lifted. See more here.

curtsy-lunge

Gliding Side Lunge: Use a glider, a paper plate on carpet or a hand towel on hardwood. Slide it under one foot so your entire foot is on it. Drop the hips backward as the gliding leg moves to the slide. Take it slow for a few reps. Try to use your momentum to shift directions and pull the leg up again.

>> WATCH: 18-Minute Total Body Disc Workout

Gliding-Side-Lunge_ALL

Touchdowns: This move will test your balance! You've been warned. Kick one leg back as the front leg lunges and you reach to the floor with the opposite hand. As you drive out of it, swing the back to the front, performing a knee lift. Immediately send the leg back and perform another rep. Try several on one side before switching to really accumulate a burn! Master the move here.

Touchdowns

BETTER BOOTY 

One-Leg Chair Sit: Find a chair and stand in front of it like you're about to sit down. Before you drop the hips down, raise one leg up about a foot off the ground. Use only the grounded leg to push yourself up to standing again. It will put all of your body weight into one side of the booty. Switch sides after several reps. Check out a full chair workout here — WATCH: All About That Bass.

One_Leg_Chair_Sit_Grouped

Booty Kick: Face the chair and hold onto the seat and back for stability. Lift one leg out to the side like you would for a fire hydrant lift, keeping the grounded leg slightly bent. Kick the foot back into full extension, crunch in again and repeat on the same side for several reps. Break it down here.

Better-Booty

Kneeling Side Clamshell: Come to your side plank on the elbow and drop the knees. Keep the bottom hip lifted by engaging the bottom oblique. Open and close the top leg like a clamshell. Both sides of the glutes are working: the top is contracting while the bottom is isometrically holding the position. Go hard for 60 seconds with a Skinny Minute!

kneeling-side-clamshell

Frog Lift with Ball: If you don't have a ball, try a pillow or just bring the heels together. Try not to press your belly down hard when you lift up. The knees should be out to the sides and the glutes should be the only guys working! Hop it right here!

Frog-Lifts

Superman: Work the entire posterior chain from the upper back through the glutes and hamstrings as you fly through this move. Lie on your belly with your arms extended in front of you. Squeeze the glutes and back as you lift, hold for a second, then lower. Only allow half of your body's pressure into the floor when you lower so the muscles stay activated as you head into the next rep. Try resting your head on the ground and just lifting the lower body. Fly through the technique here.

BAND PRACTICE

Donkey Kicks with Band: Strap a band under the arch of one foot and come to all fours on your elbows. Flex the foot as you push back into a full extension and bring it in again. Avoid letting the knee touch the mat until you're ready to switch sides.

>> Want more? WATCH: All About That Bass Workout

Booty-Kicks-RB

Side Plank Hip Abduction: Use a mini band or tie a resistance band around the thighs above the knees. Lean on one arm, squeezing the bottom oblique in your kneeling side plank. Lift and lower the top leg with the same speed. See more here.

Side-Plank-Hip-Abduction

Kickback Pulse: Wrap a band around your legs above the ankles. Step into hip-width stance and send one leg back about a foot or until you feel the band max out. Stay here and pulse 20 to 30 times, release and switch. Get it right here!

kickback pulse

WEIGHTS AND BELLS

Kettlebell Swing: Stand with your feet outside of the shoulders and place the kettlebell between your toes. Squat down with the chest lifted, looking straight ahead and grab the bell. Kick it back first to gain momentum, then squeeze the glutes hard to explode out of the squat. Thrust the hips forward to move the bell. Don't bend your knees again until the bell passes between them. Chest is lifted the entire time. Swing over here to get the details.

kettlebell swing

Romanian Deadlift: With feet under your hips, rest two dumbbells against your thighs. Slide them down the legs as your push the hips behind your heels and lower your chest. Your back will be flat or slightly arched, but never rounded. Only bring the weights to the knees. Squeeze your glutes and press through the hamstrings to rise. Keep the weights close to your body. Master this move here.

Romanian Deadlift

Thrusters: Stand in a squat stance with the dumbbells at your shoulders. Squat, then press the bells over head as you stand. Immediately drop into a squat again and repeat eight to 12 times. Throw these into a CrossFit-inspired workout!

thrusters

Figure 8 Squat: Get into a nice wide squat, leading with your hips. Send the kettlebell around the legs in a figure-8 as you stay low to the ground. Keep the chest lifted and open to send the work down to the glutes and quads. See the step-by-step instructions here.

KB Figure 8 Grouped