3 Basic Moves For The Ultimate Butt Workout

Now THIS will get you toned.

No matter how often you hit the gym or how much you sweat during your butt workout, you don't seem to be toning your rear the way you'd like. Sound familiar? 

Fitness trainer Ngo Okafor says it's a common problem, and he's got the answer.

"Most of the time, people think of their butts as one muscle," Ngo says. "There are three muscles that you want to focus on in the butt: your gluteus maximus, your gluteus medius, and the gluteus minimus."

Hit these three muscle groups individually and you'll get the results you're looking for. Ngo demonstrates in the above video which moves you should combine for the ultimate workout, but here are the basics he recommends. 

Donkey Kicks

Targets: Gluteus minimum and gluteus maximus

Get on all fours, keeping your back flat and your chest and shoulders over your hands. Squeeze your butt and drive -- don't kick -- one foot straight up to the ceiling. Do 15-20 reps on each side.

Fire Hydrant

Targets: Gluteus medius

Once again, get on all fours, keeping your back flat and your chest and shoulders over your hands. Drive your leg out 90 degrees. (Don't lean in the opposite direction when you do so, otherwise you'll defeat the purpose of the move.) Do 15-20 reps on each side. 


Targets: Gluteus maximus 

Stand with your feet shoulder-width apart. Keeping your chest up and your core tight, squat straight down as though you're sitting in a chair -- keep your knees open and drive down, then come up, keeping the weight on your heels the whole time. Do 15-20 reps.

Do all three butt exercises for three rounds, Ngo suggests.  Then you'll be well on your way to the rear you've always wanted.



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