Updated: December 10, 2015

This star's firm backside is the culmination of dance rehearsals, running, and pre-tour gym sessions. "I do a lot of squats for my booty!" the sexy celeb has said. Three to five times a week (depending on her travel schedule), Beyonce works with Miami exercise physiologist Marco Borges. "We do a different mix of strength moves using a variety of equipment during each of our one-hour sessions," Marco says. "Changing it up ensures we target every part of a muscle group."

The Beyonce Workout:

Three times a week, do 2 or 3 sets of each butt exercise.

You'll need:An 8- to 15-pound Body Bar and a stability ball. Find gear at spri.com.

Body Bar Hip Lift

Works: Butt and hamstings

A. Lie faceup with upper back on a stability ball and hold a Body Bar on your hips, knees bent 90 degrees and body aligned from shoulders to

knees.

B. Lower hips, pause for 1 count, then squeeze glutes to return to starting position, and repeat. Do 12 to 15 reps.

Single-Leg Extension

Works: Butt, back, and hamstrings

A. Get in plank position with shins on a stability ball, shoulders aligned over wrists. Bend left knee, pulling ball toward chest.

B. Keeping left leg still, raise right leg to hip height behind you, lower leg, and repeat. Do 10 to 12 reps, then switch sides to complete set. (If this is too tough, lie with hips centered on ball; lift and lower both legs.)

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Comments (2)

Anonymous
February 23, 2019
Get A Rounder, Firmer, Stronger BUTT: https://bit.ly/2E0JKLP
Anonymous
December 28, 2018
Did you know that the female body has 9 times more Alpha (fat storing) than Beta (fat-burning) receptors? So, every time a Beta receptor tries to release fat, it has to fight 9 Alpha receptors that try to store fat back in. That's why it's so difficult to sculpt the lower body. I really struggled with my pear-shaped body, until i found a way to reduce estrogen dominance. Read my story here ==> http://bit.ly/aboutmyweightloss