The Ultimate Butt-Lifter Workout

When winter closes in and the daylight hours get shorter, it can be difficult to stay motivated.

Biologically, the body is getting ready to slow down and pack on some unwanted fat so it can insulate itself against the cold. Don't be too hard on yourself for adding a couple of extra pounds during this time of year because you are partly fighting biology.

More: What's Ruining Your Weight Loss Goal?

The key to keeping off the winter weight is moderation and a workout routine that will kick your butt into shape.

Try this butt-lifter workout to whip yourself into shape this winter. Be sure to wait at least an hour and a half before doing a workout to give your digestive system a chance to do its work.

Butt-Lifter Exercise Routine

1. Squat with chair: Complete 2 to 4 sets. Each set: 12 to 15 repetitions at a 202 tempo.

Using a chair to squat is helpful because it gives you a visual on how to do a proper squat. You want to imagine sitting on a chair or just touching your butt back and down then pushing up through the back side of your legs from your heel up, not in front of the legs.

More: Squat Exercises for Beginners

2. Curtsy lunge: Complete 2 to 4 sets. Each set: 12 to 15 repetitions at a 201 tempo.

Doing a curtsy lunge and coming up quickly in a more explosive manner helps to target the bigger butt muscle called the Gluteous Maximus.
  
3. Hamstring curl with knee flexion: Complete 2 to 4 sets. Each set: 10 to 12 repetitions at a 102 tempo

Hamstring curl with knee flexion is easier to understand if you imagine using your back leg muscle called the hamstring and then curling it by pressing the heels into the Swiss ball.

More: 3 Swiss Ball Workouts to Build a Bigger Back

4. Hamstring curl with hip extend: Complete 2 to 4 sets. Each set: 10 to 12 repetitions at a 101 tempo. 

Both numbers 3 and 4 can be done with one leg if you are more advanced and have been training for years. Beginners should do two sets and build up to 3 to 4 sets.

What Does Tempo Mean?

The tempo is in seconds. If it's 202, like it is for the squat, that means you should count slowly up to two seconds on the way down not stopping at the bottom and then count two seconds slowly on the way back up.

Complete all four exercises then rest for 2 to 3 minutes, before starting on your next set. Add in some high-intensity bursts like high knees or kick butts for a minute for some additional butt lifters.

More: How to Work Your Abs and Glutes With the Balance Lunge

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