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Boost Your Bottom Line

Not only does a perk rear look fab in jeans, it helps power your legs through everything from a killer group-fitness class to a tough run, so you can work out harder with less effort. To sculpt this key area in record time, we turned to Andrea Orbeck, the trainer behind some of Hollywood’s hottest backsides. Orbeck follows the same “glute trifecta” whether she’s working with Maria Menounos or Heidi Klum: cardio to fire up the butt and blast fat, sculptors that target the largest muscles in the lower body, and moves that home in on the glutes from every angle. Put her super effective strategy into practice with this workout and you’ll never fear a pair of skinny jeans again. 

How it works: Three times a week, walk on a treadmill for 10 to 15 minutes, increasing the incline every few minutes until it’s at least 10 percent. (Or hoof it up and down stairs instead.) Then do 2 sets of each move in order without resting in between.

Total Time: up to 30 minutes

You will need: Bench, Free weights, Resistance band

1. Single-Leg Squat

A.

Stand with ball of right foot on a box or bench behind you and left foot on the floor a stride’s length in front of it. Hold a dumbbell in each hand with arms extended at sides and palms facing each other.

B.

Bend left knee until thigh is parallel to the floor. Rise up to starting position.

Sets:

2

Reps:

20 per side

2. Squat Arabesque

A.

Stand with feet shoulder-width apart and hold a dumbbell in each hand in front of shoulders, elbows close to your sides and palms facing each other. Squat.

B.

Rise up as you lift right leg out to side. Return to starting position.

Sets:

2

Reps:

15 per side

3. Squeeze Bridge

A.

Loop a band around thighs, just above knees, and lie faceup with knees bent and feet hip-width apart on the floor; extend arms at sides.

B.

Squeeze butt as you lift hips. Draw knees away from each other, bring them closer together again, and lower hips to starting position.

Sets:

2

Reps:

20

4. Hip Extension

A.

Get on all fours with knees under hips and wrists under shoulders. Loop a band just above left knee and under right foot and raise right leg a few inches off the floor.

B.

Extend right leg to hip height behind you. Return to starting position.

Sets:

2

Reps:

20 per side

5. Mermaid

A.

Loop a resistance band around upper thighs and lie on left side with legs stacked. Bend knees 90 degrees, place left hand behind head and right hand on floor; lift feet to hip height.

B.

Keep feet touching as you light right knee as high as you can. Return to starting position.

Sets:

2

Reps:

20 per side

6. Windshield Wiper

A.

Loop a resistance band around upper thighs and lie on left side with legs stacked. Bend left knee 90 degrees, and extend right leg; place left hand behind head and right hand on floor. Keep hips squared as you lift right leg as high as you can. Return to starting position.

Sets:

2

Reps:

20 per side