PRE WORKOUT ROUTINE FOR LIGHT BUTT

Light Your Butt on Fire with This Pre-Workout Routine

So how do we put some fire under this slacker's ass? Going beast mode and adding more explosive, heavy training (like barbell deadlifts) will definitely do the trick. But we realize that might be asking a lot up front if you're not already a weight-room regular. Follow our warm-up plan, tweak your strength-training routine, and just like that, you'll show those buns who's boss.

Warm Your Buns
This pre-exercise routine from Contreras will energize your tuchus like a double shot of espresso. Perform three sets before any workout.

Exercise 1 Side-Lying Clamshell

Lie on your left side with your hips and knees bent, legs stacked, and feet together (A). Keeping your left leg on the floor, raise your right knee as high as you can without separating your heels (B). Pause, then return to start. That's one rep. Do 10 to 15, then repeat on the other side.

Exercise 2 Quadruped Hip Extension

Start on all fours, hands under your shoulders and knees under your hips, your back flat (A). Raise one leg behind you, keeping your knee bent at 90 degrees, until the sole of your foot faces the ceiling (B). Lower your leg to return to start. That's one rep. Do 10 to 15, then repeat on the other side.

Exercise 3 Feet-Elevated Glute Bridge

Lie on your back with your knees bent at 90 degrees, heels propped on a bench or stool in front of you (at least 12 to 14 inches off the ground) (A). Lift your hips until you form a straight line from your knees to your shoulders (B). Hold for two seconds, then return to start. That's one rep; do 10 to 15.

Exercise 4 Frog Pumps

Lie on your back with your feet together and knees out, keeping your feet as close to your pelvis as possible, elbows bent and propped on the floor (A). With head lifted and chin slightly tucked, raise your hips, keeping your feet together (B). Hold for a second or two, then lower. That's one rep; do 10 to 15.