Try these moves for a tighter and firmer behind, while also targeting your thighs and hips! For best results, use these moves as a post-workout routine to compliment a cardio workout at least three times a week. For one set, perform 20 reps on each leg for each of the movements listed below. Do this for two to three sets.

1. Donkey kicks

Start on your hands and knees with your wrists placed directly underneath your shoulders and your knees underneath your hips. Starting with your right leg, flex your foot and raise your leg until your thigh is slightly higher than parallel to the ground. Slowly lower your right leg back to the ground and continue until finished with the 20 reps. Then, switch legs.

2. Fire hydrants

Start on all fours. While tightening your bottom, raise your right leg to the side of you until your knee is parallel to the ground. Make sure that you do not arch your back. As you lower your knee back to alongside of your body, make sure the movement is controlled and not hurried. Do not let your right knee touch the ground until you are finished with the 20 reps. Then, continue to do the same with your left leg.  

3. Leg pulses

Start on all fours again. Extend your right leg out to the side of you, making sure that your knee isn’t bent. Raise your right leg until it’s parallel to the ground and at a 90 degree angle to the rest of your body. Pulse it up and down about an inch. Perform 20 pulses and then switch sides.

4. Butt lift

Start by lying on your back with your knees bent and your feet placed about hip-width apart. Keep your arms alongside of your body. Slowly lift your butt off of the ground until your legs are in line with your torso. (Your body should look like a diagonal line.) Hold yourself at the top position for three seconds. Then, lower yourself down to the starting position. However, do not let your butt touch the floor. When you reach about an inch from the ground, continue right into another rep. Do this for a set of 20 lifts.

5. Leg lift

Start by lying on your back in the same position as the butt lift. Straighten your right leg out in front of you and raise it off of the ground until it is slightly lower than a 45 degree angle to your body. Keeping yourself steady, raise your hips off of the ground until they are in line with your right leg. Once at the top, lower your hips to starting position, but do not let them touch the ground. When you reach an inch from the ground, continue into another rep. Once finished with the set with your right leg extended, continue to do to the same with your left leg extended.