Frustrated by your butt? Research from the University of North Carolina reveals the most effective moves for sculpting a sexy, shapely backside. In fact, the butt exercises in this 10-minute routine beat out the competition by activating muscles up to 30% more than traditional moves. Add in regular cardio 4 to 5 times a week and researchers say you’ll start noticing a firmer, shapelier rear in as little as 2 to 4 weeks. Bonus: Since a strong backside powers just about everything you do, from hiking up stairs to rushing through errands, you’ll feel more energized all day long. The Expert: Lindsay DiStefano, a certified athletic trainer, is completing a doctorate in human movement science at the University of North Carolina.
Workout At A Glance
What you need: A medium resistance band ($5; spriproducts.com); optional: a set of 5- to 10-pound dumbbells and a chair. How to do it: Do 8 to 12 repetitions of each exercise on each side. Do the entire routine twice through 3 times a week on nonconsecutive days. Try the Main Move first. If it’s too difficult, do the Make It Easier option. For more of a challenge, try the Make It Harder version. For Quicker Results: Do 3 sets of 10 to 15 reps every other day, and add 30 to 60 minutes of cardio, such as walking, jogging, or cycling, most days of the week. MORE: Flatter Abs At Every Age MORE: 10 Moves That Get Rid Of Cellulite
