Ready to round out your glute routine? Try these nine butt moves designed by HassFitness, a personal trainer and instructor who helped thousands of students achieve their goals at hassfitness.com. 

Repeat each exercise for 45 seconds to one minute in the order listed below, and repeat the entire set up to three times to seriously feel the burn.

1. Single-Leg Glute Bridge

Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart. Keeping your knees in line, extend one leg. On your exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can go. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground.

2.Squat with KickBack

You are strong. Your quads and butt are toned (okay, getting there). You will not fall as you attempt this powerhouse move.

Stand with your legs shoulder-width apart. Sit back to a squat, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Continue alternating sides for one minute. As you squat, remember to keep your weight back on your heels. When extending the leg behind you, keep your hips square — don't twist them toward the side.

3.Dumbbell Squats

A simple way to kick off even a quickie workout, these squats are powerful little moves. Over time, increase reps and dumbbell weight to amp them up.

Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs or shoulders. Squat down as if you were going to sit in a chair, keeping your weight over your heels. Squeeze your glutes as you return to the start position.

As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes.

For a bigger challenge, try it without the weights, jump explosively, and land in the squat position.

4.Sumo Squat to Calf Raise

Begin with your feet about twice hip-width apart, toes pointed slightly outward. Keeping your knees above your ankles and abs drawn in tight, push your knees back as far as you can and lower your hips toward the floor until your thighs are parallel with the ground. Raise both heels off the ground slowly and with control. Pause, then slowly lower your heels. That's one rep.

5.Explosive Lunges

Stand with your feet together and your hands on your hips. Then lunge forward with your right leg. Jump up, switch legs in midair, and land with your left leg in a forward lunge. Continue these explosive lunges, alternating sides, for one minute. Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.

1.Glider Side Lunge

This exercise works the legs and glutes, but as you slide your leg back to centre, your inner thigh does all the work. Just use the lid of a plastic container and do this move on a carpet. Or wear socks and try it on a wood floor.

• Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
• Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving.
• Complete three sets of 10 reps with each leg.

2.Scissor Jacks

This dynamic move tones your arms and legs while getting your heart rate

• Stand with your feet shoulder width apart, and extend your arms straight out to either side with palms facing down. This is the starting position.
• Jump, and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. This counts as one rep.
• Continue alternating sides and repeating this movement until you complete 25 reps. Be sure to keep up the pace and not allow too much time for recovery between jumps; this way you'll be sure to keep up your heart rate and engage your whole body.

3.Bridge With Squeeze

Adding an inner-thigh squeeze to your basic bridge will tone your inner thighs.

• Start on your back with your knees bent and your feet hip distance apart. Place a pillow, a ball, or a toning ring between your knees.
• Push up into a bridge. Keep your ribs aligned with your pelvis.
• Without raising or lower your pelvis, slowly squeeze your pillow 20 times. Lower the pelvis and bring your knees to your chest to round and relax your back. Then repeat twice for a total of three sets.

4.Elbow Plank With Leg Lift

Adding a leg lift to your side plank tones the outer thigh while challenging your core. The trick to keeping the pelvis high as you lift your top leg is to reach the inner thigh of your bottom leg toward the ceiling.

• Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot. Flex both feet if you can, and rest your left hand on your upper hip.
• Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
• Keep your waist up and lifted, and don't sink into your bottom shoulder.
• Do three sets of 15 to 20 repetitions on each side.

The abs, the dream of each one of us is having a chocolate tablet abs, they are responsible of showing how lean you are, unfortunately, even with the presence of a big amount of articles, videos, and tutorials about getting abs, the majority fail to achieve that goal.

The causes can varies for each individual, but the most common main ones are the following:

1.You Need To Lose Weight

The fat surrounding your mid section needs to be flushed away, doing exercises that targets only the abs will not make that fat go away, you need to do big compound movements, such as deadlifts and squats. 

2.You Need To Do The Right Exercises

Your abs are always in action, once you wake up, they are responsible of holding your posture straight, thus you need to approach them while respecting that principal, which is having a good posture. 

Doing sit-ups are good, but it's not a great exercise, your spine become in a vulnerable state, and you only target the outer fascia of your abs. 

All you need is one exercise, which is leg raises, it's the most effective exercise for the abs, actually it makes your mid section so strong, and it gives you a stable strong middle section, thus you will be more comfortable while doing the deadlifts and the squats.

3.Be Aware Of Your Body Anatomy

Believe it or not, the shaped outer abs are obsolete comparing with transverse ads and the obliques, these late ones are more important, they are responsible of keeping you away from the snapping your back or having a hernia while lifting weights. 

Ergo you need to add a very important exercise to your routine in order to target these muscles, doing one arm dumbbell squats will allow you to fix any muscle imbalances.

Also will make your transverse abs and obliques stronger, and of course it has an aesthetic output too, it will give you a very nice bottom sweeps on the sides, like a warrior shield.

4.Learn How To Breath

This might sound very basic, but believe it or not, breathing during exercising is very crucial, thus knowing when to exhale and inhale is important, the principal is simple, inhale and hold your breath while the weight is moving, and exhale when the weight is not.

However the pause must not reach a rest state, so exhaling and inhaling fast but effectively in order to get all oxygen you need and not pass out needs a lot of focus. 

At the end of this article you'll find a breathing exercise that will allow you to increase your capacity regarding this matter.

5. Detox Your Body

Sometimes even if your have a very low body fat, you body can hold water and make you bloated, meaning your skin will be full of water and makes you look like you have more fat to lose, thus your abs will not show up. 

Detoxing your body will let your skin look thin, which allow your muscles to stand out, including the abs of course, in order to do that you need to eat organic food and stay away from processed food, here is the top juicing recipes to detox your body.

The lower body of the woman is the most important part to focus on, the majority of you ladies don't want wide lats or 18 inch arms, also, the fat storing protocol in the woman's body make the fats go to the thighs and the backside, thus concentrating on working out your lower body intensely is a must.

In order to get sexy thighs and a round backside that fits the width, you need to do the right exercises that fits your requirements, the following is a standard program to target your lower body and sculpt those muscles with the right way, ergo you will develop a pear shaped body. 

Our goal will be revealing the feminine shape, by developing the thighs  and the backside's sweeps, and of course leveling up the lower body strength. 

Also doing cardio will help lose the fats surrounding your thighs and glutes to bring up those nice shaped muscles, however this workout is so intense, it will make you burn so much fat, thus the muscles will show up.

THE WORKOUT

Squat 5 SETS / 6-15 REPS ( Progressive Overload)

via www.popsugar.com

Keep the feet apart above the shoulders' width, but not too wide, the more close the feet are, the more your core is stable, and the more you target the quads -- Of course you will be squatting to the depth.

Sumo Deadlift 3 SETS / 20 REPS (Use light weights)

via www.cosmopolitan.com

Depends on the technique, each version will be targeting a different muscle group, over here, we want to target the abductors, the hamstring and the glutes, thus the body posture must follow these three simple rules: 

The shins must be parallel at the bottom of the move, the back must stay flat, while you're pulling with your glutes and hamstrings keep the knees outwards to use your abductors.

Romanian Deadlift 4 SETS / 10-15 REPS

via greatist.com

Now we will target especially the hamstrings, and also touch lit bit the glutes. Even if it's called stiff-legged deadlift, the knees must stay loose ( bend ) a little bit, while moving moving the weight upwards, the bar must stay close to the legs and moving these late backward to activate the hamstrings in order to move the weight.

Lunges 5 SETS / 10 REPS

via www.popsugar.com

This is a finishing exercise to target the glutes, the abductors, and the quads, it will pump your glutes so good, and give you a nice rounded feminine sweep for your backside.

Calve Raises 5 SETS / 20 REPS

via www.alfredohunter.com

Don't ignore the calves, proportions are also important, having diamond shaped calves will make your thighs stand out, and also helps develop the strength level. On the illustration a half squat is integrated, because doing calve raises alone is kind of boring sometimes.