MANFIT Instructor Reveals 5 Moves That Will Tone Your Butt

No one wants weak, saggy glutes but spending hours working in front of a computer doesn’t tend to be a recipe for a strong backside. While there’s no denying the efficacy of hitting the gym and cranking out some basic squats there are so many other ways to, literally, get your butt in shape. With that in mind we asked Stephen Pasterino, a MANFIT trainer in New York, to show us five moves that will give you that ever elusive sexy butt. (Bonus! Since the glutes are our largest muscle group these exercises will also work to increase your metabolic rate.)

1. Front to back tap

IMG_2136

Source: Steve Pasterino

How to:

  • Start with the right leg positioned 180 degrees in front of you.
  • Lift the right leg high from the front of your thigh then push posteriorly 180 degrees through your right butt while pivoting backward through the left.
  • Tap back and hold for a second. Pivoting back up through your left butt bring the right leg back to your starting position.
  • Repeat 10-15 times. Then switch sides and repeat.

2. Side tap

Source: Steve Pasterino

Source: Steve Pasterino

How to:

  • Starting from the ending position of exercise 1.
  • The left leg/butt/hip will remain in its flexed position while the right foot will tap out to a  posterior right 45-degree angle hold then tap all the way back in to a posterior left 45-degree angle. The motion is facilitated by all three muscles in the right butt. The gluteus medius maximus and minimus will all be turned on at different angles throughout the motion.
  • Repeat 10-15 times. Then switch legs and repeat.

3. Leg lift

FullSizeRender

Source: Steve Pasterino

How to:

  • From the ending position of exercise 2 return the right leg to a posterior 180-degree angle and maintain the flexed left leg.
  • Pivoting from the left hip, lean forward and lift the right leg to your highest threshold, no higher then parallel to the floor.
  • From there using only your right butt, primarily the gluteus maximus (the middle butt) lift 2 inches up hold, and slowly lower 2 inches 10-15 reps

 4. Lateral internal rotation step and push

Source: Steve Pasterino

Source: Steve Pasterino

How to (15-pound weights are recommended):

  • Start with your feet hips distance apart and 15-pound weights in each hand, palms facing upward.
  • With your right foot, take a step (about 2 feet) to the right, landing with your heel lifted and your right foot internally rotated (toward the left).
  • Open arms into a chest fly, which is working your delts and shoulders.
  • Return to starting position. Repeat 15 times. Then switch sides and repeat.

5. Kneeling lateral lunge

IMG_2143

Source: Steve Pasterino

How to (15-pound weights are recommended):

  • Start kneeling with your left foot in front of your right. Keep your arms at shoulder height directly in front of you.
  • Slowly move your left foot to the left 45 degrees, while simultaneously lifting your weights above your head.
  • Return to starting position.
  • Slowly move your left foot to the right 45 degrees, into a lunge, while simultaneously opening your arms into a shoulder fly.
  • Repeat 15 times. Then switch sides and repeat.

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