Next Page: Try 4 Butt-Booster Strength Moves that shape your glutes and help speed up your walk! Download the complete Strong Strides Workout here. Butt-Booster Strength Moves Do these exercises 3 times a week (or on days 3, 5, and 7 of the Strong Strides Workout) You’ll work all your glutes—from the big gluteus maximus, which powers you forward, to the smaller medius and minimus muscles, which ensure a smooth stride—from every angle for a firmer, curvier posterior. The Workout Do the moves below before or after your walks. A set is 8 to 12 repetitions, unless otherwise indicated.
Twisting Lunge With right leg, step across body to the left (the 11 o’clock position if you were standing on a clock face). Bend knees until right thigh is parallel to floor, as you twist torso to right. Stand up. Do 1 set, then switch legs and repeat.
Stability Ball Leg Curl Squeeze glutes, lift hips off floor, bend knees, and roll ball toward butt with heels. Extend legs, rolling ball out. Repeat without lowering hips.
Donkey Kick Circle With a 2-or 3-pound dumbbell tucked behind left knee, rotate leg from hip and draw 5 to 6 circles with knee in both directions. Switch legs.
Bridge with Towel With toes lifted and a rolled-up towel between calves and thighs, squeeze glutes and raise hips so body forms a straight line from shoulders to knees. Slowly lower and repeat. [pagebreak] To get the Hill Walk and the Bun Shaper Walk, download the complete Strong Strides workout plan! You’ll get a free, full-color, printable workout plan with all the moves. More from Prevention: 14 Walking Workouts To Fight Fat
