Take Your Butt From Flat to Full With These 10 Moves

Walking up flights of stairs is great for your tush, but stepping up onto a chair is a more effective move since the step height is greater. Make sure you’re using a stable and sturdy chair that can support your weight without sliding. If a chair feels too high, use a sturdy stool or a bottom stair.

• Stand in front of your chair and place your left foot in the center of the seat.
• Step up onto the chair and bring your right knee forward and up.
• Lower yourself back to the floor, with the foot landing quietly.
• Switch legs and repeat to complete one rep. Do 20 reps total.

Here are some more variations of the basic step up.

Maybe squats aren’t your favorite exercise, but they sure help to strengthen and tone your quads, hamstrings, glutes, and lower back. Using a set of dumbbells will not only strengthen your tush but your arms as well!

• Stand with your legs wide and your toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
• Bend your knees until they are over your ankles while raising your arms to just below shoulder height. Your arms should be in line with your legs — you should see the weights in your peripheral vision.
• Straighten your legs and lower your arms simultaneously.
• Complete three sets of 15 reps.

This move is an oldie but a goodie when it comes to targeting your hamstrings, quads, and of course, your backside.

• Stand upright holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
• Keeping your arms straight and knees slightly bent, slowly bend at the hips (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
• Now squeeze your glutes to slowly pull yourself up (don’t use your back).
• Do three sets of 15 reps.

New to this? Then use a lighter pair of dumbbells until you get stronger — you don’t want to strain your back. Already a pro? Then try doing it on just one leg.

Grab a set of dumbbells and try this basic lunge with a boost! This move not only works your glutes, hamstrings, and quads, but it also tones your biceps.

• Stand upright, feet together, holding two dumbbells (five to 10 pounds) at your sides.
• Take a controlled step forward with your left leg, curling the dumbbells to your shoulders, keeping your elbows close to the body.
• Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.
• Push off with your right foot and bring it forward to starting position, lowering the dumbbells to your side. This completes one rep.
• Next, step forward and repeat with the right leg.
• Do three sets of 15 reps.

You can easily modify this move for beginners without weights, keeping your arms by your side.