How to Target Your Butt and Chest to Build Muscle and Tone Up
Want to build a strong, round booty? Read on for celeb trainer Jen Widerstrom’s workout tips.
Some women want to use exercise to get a rounder booty or a breast lift, and it's possible. Unlike with losing fat-where you can't exactly target the areas you're trying to trim-you can spot train for muscle gain. (Speaking of which, please stop believing these muscle and fat myths immediately.) Building up certain body parts is a matter of working those muscles to total fatigue so they break down and rebuild better.
For the booty, I always recommend Pilates-moves like small concentrated leg circles and isolated side kicks-walking lunges, and weighted hip thrusters: Sit on the floor with your back against a weight bench (knees bent and feet flat), holding dumbbells in both hands so the handles rest atop your hip crease; press hips up until your torso is parallel to the floor and your upper back is resting on the bench. (Get started with this 20-minute Pilates workout that will sculpt your glutes like crazy.)
For building up your chest, zero in on flyes along with chest presses using an incline bench instead of a flat one. Aim for doing 15 to 25 reps with enough weight so that those last reps are tough to do-embrace the struggle! (This 7-minute workout can also help perk up your breasts.)