Want to build a strong, round booty? Read on for celeb trainer Jen Widerstrom’s workout tips.

By By Jen Widerstrom
Updated: September 25, 2017
Photo: Shutterstock

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.)

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Comments (3)

Anonymous
January 13, 2019
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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
Anonymous
August 24, 2018
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