How to get started
Let’s face it: We weren’t all blessed with Beyoncé hips at birth. But don’t fret!
If a shapelier booty and hips are your goal, know that it’s possible with hard work and consistency. You won’t get it overnight, but you can tone your hips and derriere over time, shedding fat and achieving a firmer, rounder look.
All you’ll need to start is a light- or medium-weight dumbbell. If you’re a beginner, use only your bodyweight until your feel comfortable.
Then, pick five of the exercises below and complete them three times a week. Make sure you hit each at least once in a week’s rotation. Be sure to rest 30 seconds to 1 minute in between sets, too.
When these moves start to get easy, up the weight or add a set to continue to challenge yourself — your new booty will thank you.
Before we start: Reps are how many times you repeat an exercise. A set is the group of times you do that exercise. So if you did 10 reps for 3 sets, that means you did an exercise for a grand total of 30 times. Now let’s get going!
Working in different planes will help make the booty shapelier all around. Our bodies have three different planes of motion: sagittal, frontal, and transverse.Depending on which joint you move will determine which plane of motion your body is working. For example, this exercise will work the frontal plane.
- Start by standing straight, feet together, with a light- to medium- weight dumbbell in each hand.
- Leading with your right foot, begin to step out wide, directly to your right.
- Bend your knee and push your hips back. Drop your arms so they’re sandwiching your right leg.
- Keep your gaze forward.
- Prepare to return to start: Push off with your right foot and shift your weight to your left leg, returning to standing at center.
Do 12 reps on each side for 3 sets.
This move directly targets your core and outer thighs.
- Start with your feet together with a light- to medium-weight dumbbell in your right hand.
- Keep your right leg straight and begin to raise your leg directly out to your side. Allow the weight of the dumbbell to rest against your leg. Go slow and controlled, as high as you can take your leg.
- Slowly return back to center and repeat.
Complete 12 to 15 reps on each side for 3 sets.
Side leg lifts are similar to side dumbbell abductions, only you’re lying down instead. This move targets the hip and glute more directly.
- Lie down on a mat on your right side with your back, neck, and head in a neutral position.
- Rest your head on your arm, which should be extended above your head.
- Stack your legs on top of each other.
- Brace your core and begin to raise your left leg as high as you can. Pause at the top.
- Slowly return to starting position.
Do 15 reps with each leg for 3 sets.
4. Hip raises
This exercise is also known as a bridge. It’s great for your glutes.
- Start by lying on the floor. Keep your back straight and bend your knees at a 90-degree angle. Your feet should be flat on the ground.
- Keep your arms straight at your sides with your palms facing down.
- Breathe in and push through your heels. Lift your hips up by squeezing your glutes, hamstrings, and pelvic floor.
- Rest your upper body on your back and shoulders, forming a straight line down to your knees.
- Pause for 1 to 2 seconds at the top and return to the starting position.
Complete 15 reps for 3 sets