Tight, fit & firm


We won't go so far as to say that tight glutes are the new six-pack, but if the popularity of Nicki Monaj's curves is any indication, a shapely behind has never been hotter. If you think attaining a desirable bottom requires hours of leg presses, listen up: just a few simple moves, none of which require a gym or any equipment, can round out your rear in one short month.


So what separates this workout from others you already have in your arsenal? For starters, the circuit-style workout relies on reps, not weights, to give you results. In fact, the only weight you’ll use is your own. “The exercises allow you to hit every angle of the glutes, thereby creating a shapely bottom from every angle,” says Rita Catolino, featured fitness model and personal
trainer in London, Ontario, Canada, who helped design this workout.


This routine also uses compound exercises only, meaning that they work multiple muscles at once, which Catolino believes is one of the best ways to train. “Unless you’re a bodybuilder or have a sport-specific need, using compound exercises allows you to stay lean without having to invest a lot of time in your strength training,” she says. The bonus? Because you’ll be firing several muscles in each move and moving quickly from one exercise to another, you’ll get a slight cardio effect, and that little spike in your heart rate will help you torch more calories.


While this workout is fantastic for those who are new to strength training, it can be beneficial even for advanced exercisers who have spent years building up their muscles. Case in point: Tanji Johnson, the 2011 Arnold Classic Europe Fitness Champion and fitness professional who designed and demonstrates this workout with Catolino, uses mainly body-weight exercises to define
and strengthen her enviable gams.“I’m leg dominant, and if I continue to use weights, I get too muscular,” she explains, “so I do all body-weight and plyometric exercises for my legs.”


For firm glutes that won’t quit, do this workout two to three times per week on non-consecutive days, repeating the moves from first to last three times. The chart below will help you determine just how many reps you should tackle, and how long your rest periods should be.


TARGET MUSCLES: gluteus maximus, quadriceps, gastrocnemius

HOW TO: Stand tall with your hands on your hips or, for more of a challenge, behind your head (this will make it harder for you to balance,
causing you to engage your core and smaller stabilising muscles even further). Step one foot forward and bend both legs to lunge; stop when
your front thigh comes parallel to the ground, ensuring that your knee does not stick out beyond your toes. Press through your front heel to extend both of your legs, then immediately step your rear leg forward so it is now the leading leg. Lunge again, bending both knees to form
90-degree angles, and continue, performing the same amount of repetitions on each side.

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