The weather is starting to get a little sweeter, and we’re excited to welcome in the warmth. With the higher temperatures and extra sunshine come all our favorite parts of Spring — putting on shorts and tank tops for the first time, outdoor workouts, and planning out our Summer vacations. If you’re looking for some new ways to get in shape in time for all the seasonal festivities, we highly recommend adding the following exercises into your routine. Each of them has been approved and recommended by a trainer, and they promise you’ll get the results you’re searching for if you put in the work.
People oftentimes mistake the squat as the absolute best exercise to grow your booty, but the hip thrust is actually a much smarter option if you want to strengthen your glutes and perk up your derrière. So if your wish is a plumper butt as we move into Spring, start doing more hip thrusts.
Jason Walsh, the celebrity trainer who helped sculpt Jessica Biel, Emma Stone, and Alison Brie, told POPSUGAR that hip thrusts “really isolate” the glutes, and they’re one of his go-to exercises to help women strengthen their backsides. Dee Gautham, NASM-certified trainer and NPC bikini bodybuilding competitor, agrees that the hip thrust is the queen of glute exercises. Make sure you’re also tacking on weight, because doing hip thrusts with just your bodyweight won’t get you major results.
Bulgarian Split Squat
“Single-leg squats are [one] of the best exercises,” Jason told POPSUGAR. He particularly loves the Bulgarian split squat and works on this movement a lot with Jessica Biel. It primarily targets your glutes, and you’ll also feel this in your quads. All in all, it’s the ultimate exercise to help you feel confident in your short shorts. Here’s a step-by-step guide if you need a refresher.
Don’t make the mistake of overlooking this classic exercise. “I see so many people, women especially, shy away from push-ups,” Beachbody Super Trainer Joel Freeman told POPSUGAR. Most ladies say they just want to “work their legs, their booty, and their core.” But Joel says, “You have to work everything, and you have to be strong!”
Here are 16 essential push-up variations if you need some inspiration.
Jillian Michaels told us she’s a huge fan of full-body exercises “that are explosive and incorporate multiple muscle groups,” which is why the burpee row is one of her personal favorites. It’s definitely a tough one, but all it takes is a little practice for you to master it. Here’s a guide on how to do it.
Get ready to work just about every part of your body with the dumbbell thruster, which is essentially a squat into a shoulder press. Jillian Michaels loves this full-body exercise because “you get the best burn possible and work as many muscle groups as possible.” If you don’t feel like using dumbbells, you can also use a barbell or kettlebells. You’ll love how strong your body feels after you master this move.
“You want a good butt? Glute bridge,” Beachbody Super Trainer Autumn Calabrese told POPSUGAR. “Put a barbell across your hips or put two dumbbells on your hips if you want to add weight to grow [your butt], but you have to get into hip extension in order to get that muscle firing.” There are all kinds of variations of glute bridges you can do, from single-leg variations to marching bridge, just in time for the skirts and dresses waiting to be worn in the Spring.