Blast unwanted fat and create a knockout butt with this two-phase program from Perkins. First, the “Wake ‘Em Up” body-weight exercises are designed to light up your central nervous system and get your glutes primed and ready. “Because they are a particularly sleepy muscle group, performing light glute-activation moves prior to weighted exercises will increase subsequent glute activation,” says Perkins. Follow it up with the “Build ‘Em Up” moves, which will challenge and stimulate your glutes to encourage muscle growth and rev your metabolism.
Two to three times a week, perform three sets of each exercise for the prescribed number of reps, resting 60 seconds between sets. Do all three sets for each exercise before moving on to the next. Remember: The last two reps of every set should be tough, but not so tough that your form suffers. Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt (a). Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling (b). Hold the position for two seconds before lowering to start. That’s one rep.
Article Courtesy of Women’s Health Magazine