The rules - 5 moves for a perky butt - Women's Health & Fitness

The rules of butt-lifting

Cardio: Do cardio sessions on days between strength training days. If you’re doing interval training (HIIT), aim for 20 to 30 minutes. For low-intensity cardio sessions (LISS), aim for 45 to 50 minutes. HOT BUTT TIP: If you can only fit three to four workouts into your week, optimise workouts by choosing strength and HIIT over steady state cardio sessions.

Strength: Integrate this butt workout into your strength training, which you'll do three to four times a week. Repeat these exercises as a circuit and work up to three sets of 15 reps.

Workout: Hayley Roper (pictured); Photo credit: Matthew Parkes

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