Summer is here, and there’s nothing you can do about it. Not sure you’re ready for the annual Battle Royale? You know, the war between your butt and hips versus your bathing suit.
If you need to slim and tone that junk in your trunk, celebrity trainer David Kirsch, who was dubbed the “Master of the Ass” by supermodel Karolina Kurkova, has got the perfect moves for you. They require no equipment — if you want a tougher workout, feel free to use a medicine ball or dumbbells — and can be done anytime and anywhere.
Spoiler alert: They all involve squats and lunges! If you want results, you have to do the work!
Platypus walk: Grasp a medicine ball with both hands and extend your arms overhead. Squat in a sitting position with your knees aligned with your toes and your butt sticking back as far as you can get it. Keep your core tight as you walk forward, pushing off through each heel. If you perform the move correctly, your butt and inner thighs will be on fire. Walk across the room in one direction, and then reverse and walk backward. If your room is small, repeat crossing the room one time before moving on to jumping lunges.
Plie squat: Start with your feet wider than shoulder-width distance apart and turn your toes out. Keeping your weight in your heels and your knees turned out, squat down and then up. Repeat — 15 to 20 reps.
Bent leg deadlift: Holding a body bar, dumbbells, medicine ball or even a broomstick in a pinch, stand with your legs shoulder-width apart. Bend forward, hinging at the waist. Keep your knees soft and back flat. Come back to starting position. (To make it easier: If you’re feeling shaky, hold the back of a chair or the edge of a table for balance. To make it harder: If you’re feeling great, try lifting your alternate leg as you go down.)
Sumo lunges: Stand with your legs shoulder-length apart. Lift your right leg from the knee and move it in a circular roundhouse. Land out to the side, wider than you started and immediately squat down, channeling a real sumo wrestler. As you come out of the squat, lift your right leg and kick out, leading with your heel. (Each element should flow smoothly into the next. There are no breaks in a sumo lunge!)
Crossover lunge: Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand. Extend your arms down at your sides. Take a large step diagonally forward with your right foot, planting your foot at the eleven o’clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms. Extend your legs; then lift your right knee and bring it in toward your chest as you lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the eight o’clock position. As you sink down into the reverse lunge, complete another biceps curl. Repeat 15 to 20 times with the right leg, and then switch to lunging with the left leg, stepping forward to the one o’clock position and back to the five o’clock position.
Want more workout tips by Kirsch?
LookTV, a new fashion and beauty channel on YouTube in partnership with the creators of “Project Runway,” now features “David Kirsch’s 5 Minute Quickies,” an exclusive series targeted toward working girls on the go that only have five minutes to get in shape. In the premiere episode, Kirsch shares sculpting secrets that he has used in training with such clients as Heidi Klum, Liv Tyler and Dr. Oz.
Check out LookFit: 5-Minute Quickies with David Kirsch Butt Exercises edition and subscribe:
For more butt-sculpting moves, check out Kirsch’s “Butt Book.”