Sweat app trainer Chontel Duncan shares four effective exercises to build a firmer booty. All you need is eight minutes.
The biggest muscle in our body – glutes – is often the most neglected, especially for the majority of us who spend a large part of our day sitting at our desks.
Strengthening your inactive butt muscles will give you better posture, a reduced injury risk in your knees and lower back, and a boost in your overall fitness performance. The bonus? A perkier booty.
Make this intense Shape-exclusive workout designed by FIERCE program founder and Sweat app trainer, Chontel Duncan, your go-to for butt day at the gym. Plus, it’s a full-bodyweight routine that can be done anywhere – even in your hotel room while you’re travelling. Pair this with Chontel’s ab workout and you’ll be sore for days.
Chontel Duncan demonstrates the moves in this workout video.
Do as many good reps as possible of these moves in order – 40 seconds on, 20 seconds off. One round takes four minutes. Aim to complete two rounds.
An exercise mat
1. Sumo Squat[A] Stand with feet shoulder-width apart. Point both feet outwards and clasp hands together in front of chest. This is your starting position. [B] Inhale. Look straight ahead, push butt back and lower into squat position, hands still clasped. Ensure knees are at a 90-degree angle back is straight. [C] Exhale. Push through your heels and return to starting position.
Scale up: Do a pop squat. From a squat, jump upwards and land softly in your starting position.