1. Squats: With your feet shoulder width apart, squat as low as you can go without lifting your heels from the floor. To make this exercise more difficult, add five-pound weights in each hand, try squatting with one leg only, or add a medicine ball. To spice up your squats, or add more difficulty, click here.
2. Pliés: You’ll feel like a ballerina with this exercise. With feet shoulder-width apart, point your toes outwards and away from you. Squat down as deep as you can go, not lifting your feet from the floor. Here’s how to do a plié squat. For more plié exercises, click here.
3. Stairs: You can do this at home or in the gym! At a moderate pace, go up and down the stairs. Make a quarter turn and go up and down sideways. If you’re at the gym, use the StairMaster or practice jumping on a box jump.
4. Jumping Squats: Jump in the air and land squat-deep down, with feet shoulder width apart. Using those glutes and thighs, leap into the air and repeat. Talk about heart pumping cardio! Click here for more info on jumping squats. For more squat exercises, click here!
5. Lunges: Lunge forward with your right leg in a 90 degree angle, with your left leg behind you and left knee touching the floor. Stand up and do again with left leg. To make more difficult, use dumbbells in each hand. Click here for step-by-step photos of lunges.
6. Donkey Kicks: After a few reps, trust me you will feel this one! Get on your hands and knees, with the tops of your feet resting on the floor. Lift your left leg so your thigh is parallel to the floor, and squeeze your glute muscles while stretching the bottom of your foot towards the ceiling. Lower leg down to floor again. Do 15-25 reps with each leg, and then repeat three to five times. Here are more photos of the donkey kick.
7. Running: This is a great way to tone your entire body, including your tush! It’s also a great way to burn fat and get your heart rate up. Practice going up hills for extra resistance. Here’s how much you need to run each week to lose weight.
8. Hiking: Get the whole family involved! Climbing trails with steep inclines will turn those buns into steel in no time. Be sure to pack plenty of water and healthy snacks.
9. Bridge: Lying on your back, knees bent and feet on the floor, raise your hips and pelvis up, then squeeze your glutes. Slowly lower your hips without touching the floor, pause and repeat. Keep a steady rhythm going. For more details, click here!