8 Moves to Make Your Pancake Butt Pop

You won’t even recognize your booty.
PSA to any women who’s dreamed of having a bigger, rounder butt: You don’t need to settle for the buns you’re born with.

Give your backside some sexy pop (and strength!) with the workout below, designed by fitness trainer, health coach, and fitness modelĀ Elizabeth Bracero.

Do 20 to 25 reps of each exercise before moving on to the next one. Complete up to three sets of the entire series, and perform the workout up to four times a week to really see results.

1. Squat Jumps

Stand with your feet about shoulders-width apart and your elbows bent, hands near your chin. Sit back into your heels, bring your elbows to your knees, and explode up into a jump, extending your arms toward the ceiling. Land on the pad of the foot (not the heel) with soft knees.

2. Squat Togethers

Start with your legs wide, knees bent, hips back and low, and toes pointed 45 degrees outward. Clasp your hands in front of your chest and jump your feet together and back to starting position in quick succession, keeping your hips low the whole time.

3. Alternating Forward Lunges

Take one step forward. Come up onto your back toes and bend both knees 90 degrees, keeping your shoulders directly over your hips. Bring your forward foot back to starting position. Repeat on the opposite side to complete one rep.

To take it up a notch: Hold 5-pound dumbbells at your sides.

4. Dead Lifts

Stand with your feet together holding either a 10- to 15-pound weighted bar or two 5- to 7.5-pound dumbbells with your hands shoulders-width apart and palms facing your body. Bring your weight into your heels and keep the knees locked as you hinge forward from the hip, lowering the bar toward your feet but keeping it close to the legs. Squeeze your butt and thighs as you come back up to starting position, being sure to keep your neck in neutral alignment with your spine, your shoulder blades down, and ears away from shoulders.

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