Target your glutes and hamstrings with hip thrusts.

Hip thrusts with Medicine Ball - Women's Health & Fitness

How to

1.    Lie on your back on the floor with your hands at your sides, your knees bent, and your heels on a small medicine ball.
2.    Tighten your abs and glutes, and thrust your hips upward off the ground towards the ceiling. Hold for a count, then lower yourself three-quarters of the way back to the floor, keeping your abs contracted, and repeat for the recommended number of repetitions.

How many sets & reps?

Week 1–2    5 sets    20–25 reps
Week 3–4    4 sets   15–18 reps
Week 5–6    3 sets   10–12 reps

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Workout from Nichelle Laus (pictured); photo credit: Dave Laus