Does your cheeks hang down and merge with the top of your hamstrings? If so this is the workout for you!!!
Your bottom line For those with lower derrieres, the pelvis may be rotated upward; this means the standard moves don’t challenge your gluteus maximus muscles enough to get a rise out of them, literally. If you don’t add extra resistance or explosive movement, they just go through the motions, which allows gravity to move in and stake its saggy claim.
Stand with feet shoulder-width apart, two 8- to 12-pound weights on floor in front of feet. Squat, sinking back into hips (as shown), keeping back straight, shoulders back and chest open. Contract abs, then pick up weights. Straighten back and knees simultaneously and return to standing. Repeat in reverse to return weights to floor for one rep. (Feel tension in your back? Sink into heels and hips until you feel glutes and legs engage.) Do ten reps and three sets. Target: butt, back, legs
Lie faceup, knees slightly bent, with calves resting on ball, to start. Squeeze glutes to lift hips, forming a straight line from shoulders to knees. Keeping feet in contact with ball, move heels toward butt (as shown), rolling ball toward you until soles of feet come in contact with ball. Slowly straighten legs, rolling ball back out, then lower hips to return to start. Do 15 reps and 3 sets. Target: butt, legs (note if you don’t have a medicine ball use a step stool)
Start in lunge position with right leg forward, knee over foot, hands on hips (as shown). Sink deeper into lunge, then leap up, switching legs midair and landing softly in lunge position with left leg forward. Use arms for leverage. (Swing them back and forth as you would while jogging.) Repeat on opposite side for one rep. Do 10 reps and 3 sets. Target: butt, abs, legs
Start in squat position and sink back into hips, knees over feet. Pull arms back, then propel yourself upward, rolling from heels to toes and throwing hands up (as shown). Land softly, toes-to-heels, then sink into a squat. Do 10 reps and 3 sets. Target: butt, back, legs