Post-Op Weeks 8 and 9

Yeah, you squat. But aren’t you ready to mix it up a bit? So sick of squats? The key to a gravity-defying backside is introducing new exercises that tone every inch of your rear.

Booty, butt, derriere, backside, tush. So many different names for the one body part everyone wants to build, tighten and tone.

By far the largest and strongest group of muscles in your body, the gluteals (gluteus maximus, gluteus medius and gluteus minimus) and the hamstrings (biceps femoris, semitendinosus and semimembranosus) work together to extend, rotate and abduct the hip. They also contribute to stabilisation of the pelvis, in particular during walking, running and climbing.

A well-trained rear end isn’t just nice to look at. Strong glutes and hamstrings can help improve posture, alleviate lower back, hip and knee pain, enhance athletic performance, reduce bone density loss and even eliminate that stubborn abdominal pooch. What’s more, because muscle burns more calories at rest than fat does, increasing lean muscle mass via glutes training can accelerate fat loss and help to keep it off.

All pretty good arguments for training your glutes, don’t you think?

These 9 moves target all the muscles in your glutes and hamstrings to give you a fitter, firmer butt. Get ready to look even sexier in those skinny jeans!

Related article: Stability Ball Workout For Strong Core Abs & Legs

Related article: Create Gravity Defying Glutes With 6 Great Butt Growing Exercises

Related article: 6 BodyWeight Butt Exercises to Sculpt Head Turning Glutes

Related article: 8 Booty-Boosting Exercises That Shape Your Butt