Not sure if you guys have seen the infomercial for “Booty Pop,” buttock enhancing undergarments, but I had to laugh out loud. I’m here to offer you a better booty work out with actual results that doesn’t involve putting a bra on your butt to make it look perky. Try a few of these moves and see your booty pop for yourself!

Any exercise that involves leg extension work your buns, hun. But, let’s not make this boring and try a few new exercises and I’ll include tips on focusing on leg extension and glut squeezes throughout your day.

How to Get Booty Like a Track Star

First, get out to your local track or an open, even surfaced area and do this booty booster workout. High school and college campuses usually have free access to their tracks and keep them maintained. There is a reason track stars got back. Just be careful and don’t over do it if it’s your first time…I tried my own workout and was sore for a couple of days, but happy with the results!

1. Jog a lap at your own pace going forwards. Do some light stretching for your hips, butt and thighs.
2. Back Pedal for 50 yards: get your gluts activated and ready to work. This can be tricky because you may not be able to see well unless you have eyes on the back of your head. No need to go fast, just get your bearings. Turn around, sprint for 50 yards.
3. Karaokes, 50 yards facing each side for 100 yards: This is a common step over, step back cross pattern for your legs and hips to get moving and to warm up your back with some light twisting movements. A good agility move if you pick up speed.
4. High Kicks: Walk forwards 25 yards swinging your legs as high as you can, kicking them forwards with the knee straight. Try to use your hand as a target as you kick. This warms up the hamstrings. Jog it out 50 yards.
5. Hip Openers: Walk forwards 25 yards taking big swinging kicks into hip abduction (swing your leg in a big circle out) with each step. Try to squeeze and lift from your butt with each circle. Use your hand outstretched to the side as a target to kick. Jog it out 50 yards.
6. Lunge & Hop: Do walking lunges forward for 20 with a high knee hop-skip to advance your leg for the next lunge. This one gets your calves, quads, butt and some cardio. Jog it out for a lap.
7. Back Kicks: Straight leg back kicks for 25 yards with each step. Do 25 yards with bent knee back kicks. Try to kick backwards as high as you can. If you kick straight back without going out to the side, you are working your glut max the most. You may find yourself leaning forward a bit; this is ok and encouraged for your balance. Lift from your hip and find that your standing leg is also doing lots of work. Jog it out for 50 yards.
8. Tuck Jumps: Take big tuck jumps forwards with both legs and land in a controlled squat. Bonus points if you can go from hop to hop. Do 15. That’s enough…trust me. Jog it out, rest for a minute.
9. High Knee Skipping:  Get the most out of your skips. Get air and go for distance. Drive your knees up with each skip. Skip 100 yards.
10. Cool Down: Jog a lap. Light stretching for your hips, butt and thighs. Ice if needed.

With all these strengthening exercises, you have also managed to throw in some cardio and have covered more than a mile of jogging all at once. If you manage to keep your heart rate elevated throughout your whole session, you will find that your body is burning more fat calories. See the article, Rate Your Exertion to Burn More Fat, to gauge your heart rate during workout.

Everyday Booty Boosting Tip

When climbing the stairs: focus on getting your full foot on each step and push off squeezing your buns to lift you to the next step. Don’t let your hips drop from side to side when going down stairs, by keeping your core activated and stepping down each step moving from your hips.