Call it the Kim Kardashian phenomenon. There's a lot more focus on the backside these days. But it's not all about aesthetics. Building a better backside can also improve your fitness level. So, here are four exercises to do just that.
The lunge is an old stand-by. But personal trainer, Irene McCormick notes that a lunge with rotation will recruit 54-percent more muscle fiber.
"And one reason it's so high is because not ony do you use the gluteus maximus, but the gluteus medius."
McCormick is a stickler for performing each move with precision. It will prevent injuries and make this workout more effective.
"All you have to do is just slow down," said McCormick.
The next move, a standing leg lift, looks a lot easier than it is. McCormick recommends 10 reps on each side. Holding a ball during this exercise will also stabilize your back.
From here, we go to the floor. The ball goes between our knees and the feet come up to our fingertips, which are turned upward. We lift our hips into a bridge position, which is hard enough. McCormick then challenges us to lift one leg.
The final exercise, a back lunge, has three variations. The first is a back lunge with a toe tap. The knee is lifted on the second. The third variation includes a one-legged hop. Perform each variation eight times on each leg.
Do the entire workout three times a week, and before you know it, you'll have a dazzling derriere.