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Four of the Best Exercises to Get a Bigger, Better Butt

More than just squats.

Are butts the new abs? It seems that round, juicy, curvy butts are one of the most Instagram-ed body parts lately, and we’re into it! Aiming to lose weight can be demotivating and is an outdated way to approach exercise, so the idea of working to actually make a part of your body bigger is really appealing – and refreshing!

Getting a bigger, firmer butt is super-doable. Here are a few of our favourite bum-enhancing exercises that don’t require equipment or too much athletic skill:

The jump squat

You already know that squats are key in getting that peach-emoji shape, but upgrade your moves and try out jump squats. This works your glutes, while burning kilojoules and building up your stamina and fitness.

Place your feet hip-distance apart, with your toes facing forwards. Bend your knees, ensuring they don’t extend over your toes, then launch yourself upwards off the floor, straightening your legs along the way. Land softly so you don’t put pressure on your knees. Do 15 reps.

The step-up 

No, we’re not talking about Step Up 2 (although, I’ve found it’s surprisingly motivating to imagine Channing Tatum cheering you on from the sidelines as you do your butt workout).

Get a stable chair, crate or something you can step onto that’s higher than 30cm and won’t crumble underneath you. Step your right foot up, step your left foot up to meet it, then step your right foot down, followed by your left foot. That’s one on your right side; do 15 on this side, then 15 with your left foot leading the way.

The reverse lunge and knee lift 

Get into a lunge position with your left foot in front, ensuring your shoulders are in line with your hips and that your knees are bending at 90-degree angles. Straighten your left leg, while bringing your right leg (still bent) up and towards your chest. If you struggle to keep your balance, focus on digging your front foot into the floor and grip your abs. Return your right leg to the lunge position and you’ve done one reverse lunge and knee lift. Do 15 on this side, then swap your legs around and do another 15.

Bent-knee kick-backs 

Get onto your hands and knees, with your shoulders in line with your wrists and your knees in line with your hips. Keeping it bent, lift your right leg up until your thigh lies parallel to the floor and your foot is parallel to the ceiling. Squeeze your butt and lift your foot up to the sky as high as you can, then lower your knee until it’s nearly at ground level. Repeat this until you’ve done 15, then switch sides.

How many reps you want to do depends on your level of commitment: one round of all four exercises is great for a beginner who doesn’t have a lot of time, and if you want to see some results ASAP then repeat this circuit as many times as you can in seven minutes, rest, then do three more sets of seven minutes.

Inspired? Take the #COSMOButtChallenge!

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