10 Exercises For A Super-Toned Tush

1. Marching Hip Raise. Lie face up on the floor with your knees bent and your feet flat on the floor with arms forming a T. Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one knee to your chest, lower back to the floor, and lift your other knee to your chest. Continue to alternate back and forth.

2. Clamshell. Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. Pause, then return to the starting position. Don’t allow your left leg to move off the floor.

3. Dumbbell Step Up. Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step and place your left foot firmly on the step, high enough that your knee is bent 90 degrees. Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. Lower back down until your right foot touches the floor. Complete the left leg, then move to your right leg.

4. Plank With Leg Lift. Start at the top of a pushup, then bend your elbows to lower yourself and shift your weight onto your forearms; your body should form a straight line (forearm plank). Brace your abs and glutes. Lift one foot three inches, foot flexed. Hold for a few seconds, then lower and repeat on the other side. Continue alternating. Work up to holding for one minute.

5. Inverted Hamstring. Stand with your knees slightly bent. Raise your right foot slightly off the floor. Without changing the angle of your left knee, bend from your hips and lower your torso as far forward as you comfortably can. As you bend over, raise your arms straight out to your sides until they’re in line with your torso, palms facing down. Your right leg should stay in line with your body as you lower your torso. Return to start. That’s one rep. Do 10, then switch sides and repeat.

6. Offset Reverse Lunge. Stand with your feet hip-width apart and hold a dumbbell in your left hand at shoulder height, elbow bent. Step your right foot backward into a reverse lunge and lower your body until your right knee almost touches the floor. Push back to start. That’s one rep. Do 10, then switch sides and repeat.

7. Sumo Squat. Stand with your feet a little wider than shoulder-width apart and your fingers laced behind your head. With your chest up, push your hips back into a squat, keeping your knees in line with your toes. Go lower than 90 degrees—as low as you can without breaking form. Press through your heels to push back up to the starting position. Do 15 reps.

8. Side Leg Raise. Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest. Your legs should be straight with your right leg on top of your left leg. Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position.
9. Rainbows. Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your left leg behind you and slightly to the left side. It should be level with your spine. Keeping your core tight and leg straight, slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then slowly tap the floor about a foot to the right. Return to starting position to complete the rep.

10. Curtsy Lunges. Stand with your feet shoulder-width apart and your hands on your hips. Keeping your hips square, cross your right leg behind you and step backward as you lower your right knee toward the floor. Your left knee should remain directly above your left ankle. Pause, then press into your left heel as you stand and extend your right leg into a side kick.