2 Moves to a Rounder, Shaplier Butt

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You’ll look great in jeans. You’ll make a skirt look amazing. Your bikini will turn heads. And if you perform the weight bearing exercises that strengthen and tone your butt, your body’s largest muscle, you’ll boost your metabolism and build bone density! It’s a win-win.

If you’re one of the many women who have embraced the idea of a round and firm derriere, you’ve likely encountered a multitude of articles with tips and tricks to shape and tone your posterior. Feeling overwhelmed by all of the advice? We’re here to simplify things for you with a workout that involves only two moves, both optimized to get you the results you’re looking for.

Since your glutes are large muscles, you’ll need a heavier weight to really work them to their full capacity. These side lunges and squats, when performed with a 12-20 lb. dumbbell, will have you feeling a serious burn, and noticing visible results, when combined with cardio training. This butt workout will transform your rear end, firming it, rounding it, and making your favorite jeans fit better than ever.

Equipment Needed: medium-heavy dumbbell (12-20 lbs)

What to Do: Perform each move for 15 reps. Rest 30 seconds in between exercises and 1 minute in between rounds. Squeeze your butt at the top of every exercise.

Beginner’s Level: 3 rounds
Intermediate – Advanced Level: 4-5 rounds


1. Dumbbell Side Lunge (Left Leg)
2. Dumbbell Squat
3. Dumbbell Side Lunge (Right Leg)

Dumbbell Side Lunge

Dumbbell Squat

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