<ul class="summary-list"><li>Big, strong butts are a popular <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> goal, according to celebrity trainer <keyword id="994660" type="PERSON" weightage="60" keywordseo="Gunnar-Peterson">Gunnar Peterson</keyword>. </li><li>Squats, hip bridges, and kettlebell swings are great for glute building, he said. </li><li>The key is to start now, said Peterson, whose clients have included the Kardashians and <keyword id="16036" type="PERSON" weightage="60" keywordseo="Jennifer-Lopez">Jennifer Lopez</keyword>. </li></ul><p>Good news for glute lovers - having a powerful behind is in style, according to celebrity trainer Gunnar Peterson. </p><p>"When I first started as a trainer, women often wanted to lose weight there. Now it's the opposite - they want more size. I never got that request years ago," Peterson told Insider. </p><p>But it's not just women. Men are also looking for bigger, more defined derrieres.</p><p>It's partly a matter of fashion, but also performance, said Peterson, whose clients have included Jennifer Lopez, Sofia Vergara, Dwayne "The Rock" Johnson, Matthew McConaughey, Angelina Jolie, and the Kardashians. </p><p>"The big backyard is helping you from a power standpoint. A lot of aesthetics is based on people you see performing well, so people are understanding now that's your powerhouse, and they want to make it bigger," he said.</p><h2><strong>For a strong butt, focus on exercises like kettlebell swings, hip bridges, and weighted squats </strong></h2><p>If you seek a well-built butt, Peterson recommends focusing on exercises that target the posterior chain, which include the glutes and hamstrings, as well as the back.  </p><p><em><strong>Read more: </strong><a href="https://www.insider.com/tracy-anderson-top-fitness-tips-starting-a-new-workout-plan-2021-1">T</a></em><a href="https://www.insider.com/tracy-anderson-top-fitness-tips-starting-a-new-workout-plan-2021-1"><em>racy Anderson says you always need to do a 'work in' before you work out. Here's how.</em></a></p><p>Kettlebell swings are a great example, since the <keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">exercise</keyword> requires you to engage your whole posterior chain in addition to your core. </p><p>Other movements that target your behind include back squats (also great for full body strengthening) and hip bridges, in which you lay on the ground with your feet on the floor and push your pelvis upward, with or without weights. </p><p>For maximum glute gains, try working with several variations of these movements, according to Peterson. </p><p>For <a href="https://www.insider.com/best-glute-exercises">hip bridges</a>, practice doing the movement with one leg at a time. This not only makes the movement more challenging, but also helps balance out your body. Most of us have a more dominant side of our body, so training the weaker leg is important for a well-rounded athletic performance. </p><p>Similarly, changing up your stance while squatting can also target muscles from different angles. For instance, you might try a narrower stance, with feet slightly closer than shoulder width; or a sumo stance, with feet wider apart and your toes turned out at a 45 degree angle. </p><p>These versions of the exercises can help activate all parts of the glutes for better results. </p><p>"Multidirectional work is important to make the muscles develop equally," Peterson said said. </p><h2><strong>To grow your glutes, you need to eat enough calories</strong></h2><p>For bigger, stronger glutes, exercise is just part of the equation. You also need to eat to fuel your gains. That's true of any muscle, but particularly the glutes and other muscles of the legs and back body, since <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5524349/">research</a> shows that these larger muscle groups burn more calories during exercise than smaller or individual muscles. </p><p>In order to build more muscle mass, on your behind or anywhere else, you'll need to consume more energy than you burn overall. </p><p>"You need a calorie surplus," Peterson said. "Make sure you're getting enough <a href="https://www.insider.com/can-you-eat-too-much-protein">protein</a>, <a href="https://www.insider.com/keto-diet-gone-too-far-says-early-advocate-dave-asprey-2021-1">quality carbs</a>, and healthy fats." </p><p>The exact amount of extra calories you'll need can vary, but <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/">research</a> suggests that a good place to start is around 300 to 500 calories more than what you'd typically need to get through your day. </p><h2><strong>The best advice for reaching your fitness goals is to start now</strong></h2><p>There's no single food or exercise that's the biggest factor in fitness progress. The key, according to Peterson, is just to start somewhere, the sooner the better.</p><p>"I see people making a big deal about the start of something, instead of just doing it," Peterson said. "If you tell me about your fitness plan, right then and there, I'm going to tell you to drop down and give me 20 push-ups, then 20 squats, and then 20 crunches. That's way better then telling me what you're doing to do in 30 days."</p><p>It's good to do some planning for your <keyword id="77426" type="PERSON" weightage="60" keywordseo="workouts">workouts</keyword>, Peterson said, just to make sure you have time to do them, and to build the habit of making time for exercise. From there, you can make adjustments along the way, instead of delaying your progress by waiting for a perfect plan. </p><p>Even if you struggle in an exercise session, miss a workout, or aren't seeing progress as quickly as you'd like, focusing on small victories can help you stay <a href="https://www.insider.com/how-to-stay-motivated-to-workout">motivated</a>. This, in turn, makes you more likely to see overall success, according to Peterson. </p><p>"Just get started and see where it takes you," he said. "You're doing the work, give yourself credit for what you do, and don't beat yourself up for what you didn't do." </p>

How to get a bigger, stronger butt, according to a trainer who's worked with Jennifer Lopez and the Kardashians

<ul class="summary-list"><li><keyword id="12110950" type="UNKNOWN" weightage="60" keywordseo="squats" source="Orion">Squats</keyword> are a key <keyword id="11927625" type="UNKNOWN" weightage="60" keywordseo="exercise" source="Orion">exercise</keyword> for building muscle in your lower body and core.</li><li>To make them more effective without weight, experts recommend adding a tempo or partial reps.</li></ul><p><a href="https://www.insider.com/benefits-of-squats">Squats are a foundational exercise</a> for lower body and core strength and can be done with just your bodyweight.</p><p>However, challenging your legs to adapt and grow over time without weights is difficult, strength coach <a href="https://www.bodybyboyle.com/team/co-founders">Mike Boyle</a> <a href="https://www.insider.com/how-to-build-muscle-without-gym-equipment-according-to-experts-2020-7">previously told Insider</a>.</p><p>Strategies like adding a tempo or partial rep and variations like curtsy, pistol, or plyometric squats can help you take your squat gains to the next level without needing to hit the gym, according to experts. </p><h2>Slow<strong> down the movement</strong></h2><p>The simplest way to make bodyweight squats more challenging is to add a tempo, or timed counts to any portion of the movement, <a href="https://www.tsfitnessnyc.com/">Noam Tamir</a>, founder and CEO of TS <keyword id="11897658" type="UNKNOWN" weightage="60" keywordseo="fitness" source="Orion">Fitness</keyword>, previously told Insider.</p><p>For instance, you might count to five as you lower down to the bottom of the squat, or back up to standing. You can also add an isometric hold, pausing at the bottom of the movement as your muscles are working for a count of three to five seconds. </p><p>  Any tempo squat variety works by ramping up the difficulty to provide more stimulus for you to get stronger. </p><p>"The muscle is under tension for longer so it's under stress," Tamir said. </p><h2><strong>Add partial reps</strong></h2><p>Tamir also recommends adding partial repetitions of an exercise to better feel the burn. </p><p>A 1 3/4 squat, for instance, involves lowering down into a squat, then rising 75% of the way to standing, then back to a low squat before standing up and repeating.</p><p>Similar to tempo squats, partial reps work by increasing the amount of time your muscles are under tension. They force you to continue working through part of the exercise without releasing the contraction on your muscles, by returning to a full standing position. </p><h2><strong>Adjust the angle of the movement</strong></h2><p>Squats are great for working your lower body, but to progress your fitness, it can be helpful to modify the exercise to target specific muscle groups. Adjusting your squat position can help work different parts of your glutes, as well as your quads and hamstrings for better gains, celebrity trainer Gunnar Peterson <a href="https://www.insider.com/tone-butt-glutes-without-lifting-heavy-weights-2021-6">previously told Insider</a>. </p><p>His recommendations include a narrow squat, with feet closer than shoulder width, a sumo squat, with toes turned out to 45 degrees, and a curtsy squat, with one leg crossed behind the other. </p><p>"Multidirectional work is important to make the muscles develop equally," said Peterson, whose <a href="https://www.insider.com/how-to-get-a-bigger-stronger-butt-trainer-jlo-kardashians-2021-1">clients have included Jennifer Lopez and the Kardashians</a>. </p><h2><strong>Try more advanced variations like single-leg squats or squat jumps</strong></h2><p>More advanced athletes can continue progressing their bodyweight fitness by switching over to a single-leg squat variation, or pistol squat, which may be too challenging for beginners to do effectively, according to Boyle.</p><p>For a different kind of challenge, try a plyometric or explosive version of squats by adding a jump at the top of the movement, said <a href="https://www.businessinsider.com/how-to-work-out-at-home-in-case-coronavirus-quarantine-2020-3">personal trainer Bryan Goldberg</a>. In addition to providing more resistance, since you need to push your bodyweight not just to standing but off the ground, jump squats elevate your heart rate to provide a cardio boost too. </p><h2><strong>Superset squats with other exercises </strong></h2><p>To build more muscle and strength from bodyweight squats, you can also combine them with other movements into a superset, or sequence of exercises with no rest in between. </p><p>Bodyweight movements that pair well with squats to challenge your lower body include lunges, <a href="https://www.insider.com/tone-butt-glutes-without-lifting-heavy-weights-2021-6">donkey kicks, or fire hydrants</a>. Some examples of full body exercises to superset with squats are burpees, <a href="https://www.insider.com/how-to-get-better-at-push-ups-trainer-advice-2021-11">push-ups</a>, or <a href="https://www.insider.com/how-to-hold-plank-for-longer-strong-core-abs-2021-11">plank holds</a>. </p><p>You can also stack multiple variations of squats together, such as adding a tempo to jump squats, or 1 3/4 rep curtsy squats. </p>

5 techniques to ramp up your squat gains without adding weight or reps

<ul class="summary-list"><li>Christopher Meloni, star of Law and Order: Organized Crime, was spotted on set showing off his strong butt.</li><li>The actor, now 60, is known for having "the best butt in prime time."</li><li>If you covet a shapely tush, work on posterior chain exercises like kettlebell swings and squats.  </li></ul><p>The internet is once again thirsty for actor <a href="https://www.insider.com/christopher-meloni-joke-viral-butt-photo-law-and-order-set-2021-4">Christopher Meloni.</a></p><p>This time, he was spotted flexing an impressive set of glutes while filming in Park Slope, Brooklyn.</p><p>A Twitter user posted a photo after passing the set of Law and Order: Organized Crime, and saw Meloni in his starring role as Detective Elliot Stabler.</p><blockquote class="twitter-tweet blockquote" data-lang="en" data-cards="" data-conversation="">-peter hess  (@PeterNHess) <a href="https://twitter.com/mims/statuses/1379827183359774722?ref_src=twsrc%5Etfw">April 7, 2021</a></blockquote><p>People reacted, lusting after the man himself and coveting a similarly shaped backside.</p><blockquote class="twitter-tweet blockquote" data-lang="en" data-cards="" data-conversation="">-Dave Itzkoff  (@ditzkoff) <a href="https://twitter.com/mims/statuses/1379833882032357376?ref_src=twsrc%5Etfw">April 7, 2021</a></blockquote><p>With more and more people <a href="https://www.insider.com/how-get-fit-workouts-summer-diet-training-advice-personal-trainers-2021-3">hitting the gym in order to look their best</a> for <a href="https://www.insider.com/hot-vaxx-summer-pandemic-horniness-is-coming-blissful-release-2021-3">hot vax summer</a>, Meloni's assets were the subject of not just awe but envy, too. </p><p>Meloni's muscular tush was not created overnight - the actor was crowned "<a href="https://www.today.com/popculture/christopher-meloni-consumed-best-butt-prime-time-title-2D79536238">The Best Butt in Prime Time</a>" in 2014.</p><p>To maintain a muscular physique, he uses a squat rack and plenty of weight at a gym, per his Instagram account. His recent post showed him doing presses, but he clearly doesn't skip leg day. </p><blockquote class="instagram-media" style="background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px); data.width~540;"><div style="padding:8px;"><div style="background:#F8F8F8; line-height:0; margin-top:40px; padding:62.4537037037% 0; text-align:center; width:100%;"><div style="background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"></div></div><p style="margin:8px 0 0 0; padding:0 4px;"><a href="https://www.instagram.com/p/CNXezpPD7tW" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_blank"></a></p> <p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;">A post shared by Chris Meloni (@chris_meloni)<time style=" font-family:Arial,sans-serif; font-size:14px; line-height:17px;" datetime=""></time></p></div></blockquote><p>Meloni, who recently turned 60, shows no signs of slowing down - much to the delight of fans - and <a href="https://www.insider.com/christopher-meloni-joke-viral-butt-photo-law-and-order-set-2021-4">joined in on the fun</a> on Twitter. </p><blockquote class="twitter-tweet blockquote" data-lang="en" data-cards="" data-conversation="">-Chris Meloni  (@Chris_Meloni) <a href="https://twitter.com/mims/statuses/1379972629952667651?ref_src=twsrc%5Etfw">April 8, 2021</a></blockquote><h2><strong>How to get a more defined derriere </strong></h2><p>For those trying to catch up on getting a shapely butt, it can take time. </p><p>You can <a href="https://www.insider.com/how-to-get-a-bigger-stronger-butt-trainer-jlo-kardashians-2021-1">build a bigger, stronger butt</a> with exercises that target the posterior chain, including the hamstrings, glutes, and back, celebrity trainer Gunnar Peterson previously told Insider. </p><p>Kettlebell swings, glute bridges, and weighted squats can all help sculpt your butt, said Peterson, whose clients have included Jennifer Lopez, the Kardashians, and <a href="https://www.insider.com/how-to-eat-like-the-rock-black-adam-diet-2021-4">Dwayne "The Rock" Johnson</a>. </p><ul><li><strong>To perform a kettlebell swing,</strong> start with the weight on the ground between your feet and hinge at the hips to bend down and grab it. Keep tension in your core, back, and arms, but don't pull. Using the force of your legs, swing the weight explosively forward and up to approximately eye level, squeezing your butt at the top. Let it swing back between your legs as you return to your original position and repeat.</li><li><strong>To perform a glute bridge</strong>, lie on your back with knees bent and feet on the ground about six inches from your butt. Press your upper back and heels into the ground to lift your butt off the ground, keeping your hips square and a straight line from your knees to your shoulders. Lower and repeat.</li><li><strong>To perform a weighted squat</strong>, you can hold the weight either directly in front of your chest (goblet squat), or resting on the front or back of your shoulders. With feet hip width apart and parallel to each other, bend your knees, keeping your core tight and chest upright. As you lower your body, focusing on pushing your hips back and your knees out, until your knees reach an angle of 90 degress or less. Stand and repeat. </li></ul><p>Building muscles anywhere on your body also takes energy, so you need to eat to fuel your gains, according to experts. </p><p>"You need a calorie surplus," Peterson said. "Make sure you're getting enough <a href="https://www.insider.com/can-you-eat-too-much-protein">protein</a>, <a href="https://www.insider.com/keto-diet-gone-too-far-says-early-advocate-dave-asprey-2021-1">quality carbs</a>, and healthy fats." </p><p>The exact amount of extra calories you'll need can vary, but <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/">research</a> suggests that a good place to start is around 300 to 500 calories more than what you'd typically need to get through your day.</p>

How to get shapely glutes like Christopher Meloni, according to a celebrity trainer

<ul class="summary-list"><li>Experts say you can build a bigger, stronger butt by doing variations of exercises like squats. </li><li>You don't necessarily need weights, either - body weight movements like donkey kicks work, too.</li><li>To build glute muscles without equipment, focus on increasing muscle tension and effort with good form. </li></ul><p>If you're looking for a toned tush this summer, you don't necessarily need to hit the gym. While <a href="https://www.insider.com/why-more-women-should-lift-weights-brooke-ence-2021-4">weight lifting is a great way to build a juicy booty</a>, you can also build muscle and get fit without any equipment.</p><p>The key is working  all <a href="https://www.insider.com/best-glute-exercises">three muscles of the glutes</a>, according to <a href="https://www.thehouseofzeusnyc.com/">Irving "Zeus" Hyppolite</a>, personal trainer and founder of <a href="https://www.instagram.com/zeusofqlf/?hl=en">House Of Zeus</a> in New York.</p><p>"Focus on developing all the parts, medial and maximal muscles," he <a href="https://www.insider.com/how-to-get-a-tight-toned-bigger-butt-trainer-advice-2021-4?render-embed=video">previously told Insider</a>. </p><p>Here's a few body weight exercises Hyppolite and other trainers recommend to grow your glutes.</p><h2><strong>Donkey kicks</strong></h2><p>Hyppolite said a great equipment-free <keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">exercise</keyword> for glute building is the donkey kick, and it's doable for all <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> levels. </p><p>To do it, put your hands and knees in a tabletop position. Engage your core and lift one leg up behind you until it's parallel to the ground, keeping the knee bent at a right angle, as though you're putting your foot on the ceiling. Squeeze your butt muscles to raise the leg a little higher, then lower slowly. Repeat until you feel the burn. </p><p>A similar exercise is <a href="https://www.insider.com/best-glute-exercises">fire hydrants,</a> which also start on all fours. Lead with your knee bent at a 90 degree angle, lift one leg out to the side as high as is comfortable, squeezing your thigh and glute at the top. Keep the hips square and core tight.</p><div type="image" title="Athlete in a sunlit warehouse gym space on a yoga mat doing donkey kick exercises" height="1412" width="1883" msid="83513704" hostid="261"></div><h2><strong>Glute bridges</strong></h2><p>For a toned butt, celebrity trainer Gunnar Peterson <a href="https://www.insider.com/how-to-get-a-bigger-stronger-butt-trainer-jlo-kardashians-2021-1">previously told Insider</a> he recommends the glute bridge, also known as the hip bridge.</p><p>To perform a glute bridge, lie on your back with knees bent and feet on the ground about six inches from your butt. Press your upper back and heels into the ground to lift your butt off the ground, keeping your hips square and positioned in a straight line from your knees to your shoulders. Lower and repeat.</p><p>For an added challenge, try the movement using only one leg at time, said Peterson, who has worked with A-list stars like Jennifer Lopez, Dwayne "The Rock" Johnson, Angelina Jolie, and the Kardashians. This single leg version can spice up the movement if you're otherwise used to using weights. </p><h2><strong>Squat variations</strong></h2><p>If you're new to fitness, regular squats might already be enough to work your glutes and the rest of your leg muscles. If you have more experience or want a challenge, changing up your stance while squatting can target muscles from different angles. This can help make your glutes work harder, even if you can't add weight. </p><p>For instance, you might try a narrower stance, with feet slightly closer than shoulder width; or a sumo stance, with feet wider apart and your toes turned out at a 45 degree angle. For a curtsy squat, cross one leg behind the other and extend it out to the side as you bend your standing leg. </p><p>These modified moves can help activate all parts of the glutes for better results. </p><p>"Multidirectional work is important to make the muscles develop equally," Peterson said. </p><p>You can also use variations to make squats more challenging and help maximize your gains. Pause at the bottom of the movement or add a partial rep or pulse before or after to increase your time under tension and make the muscle work more. Add explosive power to a squat by jumping at the top of the movement.</p><p>Single leg squats, or pistol squats, are another way to maximize gains because they require balance and strength. To do a pistol squat, extend one leg straight out in front of you while standing, then bend the other knee to 90 degrees into a squat. Stand back up and repeat.</p><p>If this move is too difficult, you can try a <a href="https://www.insider.com/best-glute-exercises">Bulgarian split squat</a>, which involves resting the top of one foot on a bench or box behind you. This adds tension to the standing leg, with less intensity than a pistol squat. </p><h2><strong>Sprints</strong></h2><p>One underrated option for booty gains is sprints, according to Hyppolite. Running at full speed can build muscle and explosive power in the legs, and you can do them just about anywhere you have a bit of space.</p><p>For this to pay off, however, you want short intervals of maximum effort, not just a fast jog. One option for this is a <a href="https://www.insider.com/tabata-workout">Tabata workout</a>, which involves 20 seconds of effort, 10 seconds of rest, repeated for eight rounds. </p><p>"It's got to be truly high intensity, something that you can last the 20 seconds, but barely," Bryan Goldberg, a personal trainer, previously told Insider. </p>

Simple exercises to get a peachy, plump butt without using weights or gym equipment

<ul class="summary-list"><li>If your <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> goals include having a bigger, stronger butt, work on growing muscle. </li><li>To tone the glutes, it's reccomended that you eat enough calories to support muscle gains.</li><li>Train your glutes two to three times a week with weighted exercises, a personal trainer said.</li></ul><p>Sun's out, buns out - with summer around the corner, getting a strong, athletic tush is a top priority for many gymgoers. </p><p>But glute gains take more than just a few squats, according to <a href="https://www.thehouseofzeusnyc.com/">Irving "Zeus" Hyppolite</a>, personal trainer and founder of <a href="https://www.instagram.com/zeusofqlf/?hl=en">House Of Zeus</a> in New York.</p><p>If you want to see major progress in a few months, you also need to keep an eye on your nutrition, work on all the right muscle groups, and have a smart <keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">exercise</keyword> plan, he told Insider. </p><p>"It's about understanding where we are today, and how much time we have," Hyppolite said. "You want to create something that's manageable that you can carry on into the summer."</p><h2><strong>Decide whether to focus on losing fat or gaining muscle</strong></h2><p>If you want a rounder, stronger butt (like Law and Order star <a href="https://www.insider.com/how-to-get-glutes-like-christopher-melonis-svu-star-2021-4">Christopher Meloni</a>), you'll want to prioritize growing muscle. That means eating in a calorie surplus - or consuming more energy in the form of food than you burn off with exercise.</p><p>However, other common summer goals, like getting <a href="https://www.insider.com/how-to-get-abs-for-summer-diet-exercise-tips-trainer-2021-4">more defined abs,</a> require you to eat in a calorie deficit, which means consuming less than your burn through exercise. </p><p>Most people won't be able to lose significant body fat and gain significant amounts of muscle at once, particularly in a short period of time. </p><p>"I think people fall into the trap of trying to do too much. You can't do it all," personal trainer Bryan Goldberg <a href="https://www.insider.com/how-get-fit-workouts-summer-diet-training-advice-personal-trainers-2021-3">previously told Insider</a>. </p><p>For best results, pick a focus for your summer fitness goals before you plan your routine, and work towards that goal consistently for a few months, he recommends. </p><h2><strong>Aim for at least two to three targeted workouts each week</strong></h2><p>Now that you've recommitted to your aspirations, the next step is to carve out dedicated time to work out, Hyppolite said. </p><p>For most people, you'll want to have two to three workouts a week that focus on your legs and glutes, with time in between to rest and recover. </p><p>"Once a week isn't enough if you're a hard gainer [someone who puts on muscle slowly] or don't have a lot back there," Hyppolite said. </p><p>Each session should be about 45 minutes to an hour long, he said, and always include a warm-up and some resistance training. </p><h2><strong>Work on a variety of exercises for balanced strength and muscle growth</strong></h2><p>As you're planning your <keyword id="24256" type="ENTERTAINMENT" weightage="60" keywordseo="workout">workout</keyword> sessions, Hyppolite recommends including <a href="https://www.insider.com/best-glute-exercises">exercises that hit your glutes</a> from every angle. </p><p>Key movements include glute bridges, squats, and deadlifts - which work the whole posterior chain, including the glutes, hamstrings, and even your back.</p><p>To <a href="https://www.insider.com/how-to-get-a-bigger-stronger-butt-trainer-jlo-kardashians-2021-1">target different parts of your glutes</a>, try a different stance for these exercises by changing the position of your feet. For instance, you might squat with a narrow stance (feet closer than shoulder width apart) or with a sumo stance (feet wider than shoulder width and turned out at a 45 degree angle)</p><p>Exercise variations have the added benefit of helping you stay balanced to perform better and avoid injury, <a href="https://www.insider.com/how-to-get-a-bigger-stronger-butt-trainer-jlo-kardashians-2021-1">celebrity trainer Gunnar Peterson</a> previously told Insider. </p><p>One of the most underrated exercises for strong, powerful glutes is also one of the least popular - sprints. After the strength portion of your workout, incorporating a few rounds of sprints can help maximize your gains and cultivate explosive power in your lower body, Hyppolite said.</p><p>You can run sprints, or do them on another type of cardio machine too, such as a bike or row. For an extra challenge, try a <a href="https://www.insider.com/tabata-workout">Tabata-style</a> format with periods of intense work with short rest in between. </p><h2><strong>Lift weights</strong></h2><p>If you want to grow muscle, the most efficient way to spend your workout time is lifting, whether that's kettlebells, dumbbells, or a barbell, Hyppolite said. </p><p>Adding weight to squats, lunges, and glute bridges helps increase the amount of tension the muscle is under, which stimulates muscle growth. </p><p>"Weight training is the key component. Loading the exercise with weight helps us achieve the look we want for almost any muscle," Hyppolite said. </p><p>If you don't have access to big weights, don't stress: you can increase the tension of light weights or even body weight movements by doing them with one leg at a time. It's easiest to try with glute bridges, since most of your body is already on the ground - keep your hips square and extend one leg straight up as you plant your other heel into the ground to lift your butt. </p><p>Other variations are more challenging. For instance, try a single-leg deadlift, lifting the other leg straight out behind you with your hips square. For a single-leg squat (or pistol squat), extend one leg straight out in front of you as you bend your other leg to lower your hips parallel to the ground. </p>

Simple exercises to get a tight and toned butt in time for summer, according to a personal trainer

I worked out like Kendall and Kylie Jenner for 2 weeks, and found the older sister has the better routine

<p><strong><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5cd447c6021b4c53d31721e2-2000/56585678dd089553478b45d9.jpg" border="0" alt="black friday" data-mce-source="Gunnar Rathbun / Invision for Walmart / AP Images" /><p class="source"><span>Gunnar Rathbun / Invision for Walmart / AP Images</span></p></div><p></p></div></div></strong></p><ul><li><strong>American shoppers could pay close to $800 more a year if President Trump's planned tariffs take effect on Friday.</strong></li><li><strong>"Tariffs...will impact thousands of products Americans buy every day, from phone chargers and cling wrap to toilet paper, toothbrushes and dog leashes," said one trade expert <a href="https://www.washingtonpost.com/business/2019/05/07/are-these-tariffs-going-happen-us-retailers-fearful-they-try-plan-holidays/?noredirect=on&amp;utm_term=.1ac710a6b454">in an interview with The Washington Post</a>.</strong></li><li><strong>Trump's tariffs last year translated into higher prices for consumers, according to two studies.</strong></li><li><strong><strong>Prices of washing machines, clothes dryers, sewing machines, pet supplies, and bicycles have all risen in the past year.</strong></strong><hr /></li></ul><p>American consumers could pay close to $800 more a year for clothing, toys, furniture, and other products if President Trump's planned tariffs take effect on Friday.</p><p>The US is poised to raise tariffs from 10% to 25% on $200 billion of Chinese imports, <a href="https://markets.businessinsider.com/news/stocks/stock-market-news-stocks-slump-trump-says-china-broke-the-deal-2019-5-1028185242">unless the nations' trade negotiators can strike a deal today</a>. Trump has also threatened to slap a 25% duty on a further $325 billion of Chinese goods, expanding US tariffs to effectively all imports from the world's second-largest economy.</p><p>American consumers could get caught in the crossfire, as companies paying more for imports are likely to pass those costs on to shoppers in the form of higher prices.</p><p>"Tariffs...will impact thousands of products Americans buy every day, from phone chargers and cling wrap to toilet paper, toothbrushes and dog leashes," said Hun Quach, vice president of international trade at the Retail Industry Leaders association, <a href="https://www.washingtonpost.com/business/2019/05/07/are-these-tariffs-going-happen-us-retailers-fearful-they-try-plan-holidays/?noredirect=on&amp;utm_term=.1ac710a6b454">in an interview with The Washington Post</a>.</p><p>The average American family of four could see its annual costs rise by $767 if the tariffs are implemented and China retaliates in kind, <a href="https://tradepartnership.com/wp-content/uploads/2019/02/All-Tariffs-Study-FINAL.pdf">according to a report by the Trade Partnership</a>. That figure could increase to almost $2,300 if the tariffs are extended to all Chinese imports, the international-trade and economic-consultancy firm estimated.</p><p>There are doubters. Goldman Sachs puts the odds of the additional tariffs at one in 4 given the months-long regulatory process required and the potential impact on prices of consumer goods.</p><h2>American shoppers are already paying more</h2><p>American shoppers are already paying more for Chinese products due to the Trump administration's policies.</p><p>"The impact of the 2018 tariffs has been passed on to US consumers in the form of higher prices," <a href="https://twitter.com/ChadBown/status/1125096071083036674">tweeted Chad Brown</a>, senior fellow at the Peterson Institute for international Economics. </p><p>Last year's tariffs caused "substantial increases" in prices and reduced the variety of imports available, <a href="https://www.nber.org/papers/w25672.pdf">according to research by economists</a> from the Federal Reserve Bank of New York and Princeton and Columbia universities. Their study found the full impact of the tariffs "has fallen on domestic consumers so far" and "the tariff revenue...is insufficient to compensate the losses being borne by the consumers of imports."</p><p>Similarly, <a href="http://www.econ.ucla.edu/pfajgelbaum/RTP.pdf">a study by the World Bank's chief economist and a range of university academics</a> found US companies raised prices to offset the costs of tariffs.</p><h2>Trump is hitting his base hardest</h2><p>Trump's core base of supporters were the hardest hit. "Workers in very Republican counties bore the brunt of the costs of the trade war, in part because retaliations disproportionately targeted agricultural sectors," the researchers wrote.</p><p>There are several examples of last year's tariffs raising costs for consumers. Prices of washing machines and clothes dryers leapt 12%, meaning shoppers paid about $90 more per unit, <a href="https://bfi.uchicago.edu/wp-content/uploads/BFI_WP_201961-1.pdf">according to a trio of economists who studied the topic</a>.</p><p>Moreover, prices of sewing machines jumped 10% in the year to March, their biggest rise in more than two decades, <a href="https://www.reuters.com/article/us-usa-trade-china-consumer-analysis/trumps-tariff-push-squeezes-businesses-and-consumers-idUSKCN1SD09Z">Reuters reported</a>. The inflation rate for pet supplies also rose to 4% in March, while inflation of bicycles and related sporting equipment climbed to 3%, Reuters said.</p><p>Produce prices could also sprout under Trump's trade policies. The White House is preparing a 17.5% tariff on tomatoes imported from Mexico, which supplies around half of all tomatoes consumed in the US.</p><p>Americans can expect to pay between 38% and 80% more for tomatoes, according to <a href="https://www.gob.mx/se/articulos/comunicado-de-prensa-sobre-el-acuerdo-de-suspension-del-tomate-mexicano-en-estados-unidos-198879?idiom=es">Mexico's economic ministry</a> and an <a href="https://www.thebta.org/wp-content/uploads/2019/04/Economic-Impact-of-Duties-on-Mexican-Tomatoes.pdf">Arizona State University study</a>.</p>     <div class="margin-top">        <h3>NOW WATCH: <a href="https://www.businessinsider.com/karlmann-king-worlds-most-expensive-suv-2019-4">The Karlmann King is a $2 million enormous ultra-luxury SUV built upon a Ford F-550</a></h3>        <div>            <iframe class="bijwplayerclass" data-player="jwplayer" src="https://content.jwplatform.com/players/7cg1Wwca-CEZHWCBG.html" width="100%" height="100%" frameborder="0" scrolling="auto" style="margin:0px;" allowfullscreen=""></iframe><script>function receiveMessage(event){ console.log(event.data.fullscreen); Android.fullscreen(event.data.fullscreen); }window.addEventListener("message", receiveMessage, false);</script>        </div>    </div>

Trump's China tariffs could slam American shoppers with an extra $800 in costs a year

<p>Singer Ciara appears on this month's cover of <a href="http://www.shape.com/celebrities/interviews/how-ciara-dropped-60-pounds-4-months">Shape magazine</a> looking&#xa0;super fit.</p><p></p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/55ca3710371d22472c8bcb88-628-838/screen%20shot%202015-08-11%20at%201.54.44%20pm.png" alt="Ciara" data-mce-source="Shape magazine"><p class="source"><span>Shape magazine</span></p></img></div><p></p></div></div>But the 29-year-old wasn't always so in shape.<p>During her pregnancy last year, the "Goodies" singer&#xa0;gained 60 pounds.</p><p><span>"When I was pregnant with [son] Future, one thing I learned quickly was, don't ever let a pregnant lady be hungry, because when I was, I was like the Tasmanian Devil!" she tells <a href="http://www.shape.com/celebrities/interviews/how-ciara-dropped-60-pounds-4-months">Shape magazine</a>. "I indulged in all the good food the world has to offer. After he was born - when I couldn't exercise yet - I kept eating, and I gained 60 pounds."</span></p><p><span><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/55ca3aec371d22ce178beb27-2000-3000/ciara%20pregnant.jpg" alt="Ciara Pregnant" data-mce-source="Chelsea Lauren/Getty Images"><p class="source"><span>Chelsea Lauren/Getty Images</span></p></img></div><p></p></div></div>"</span><span>But as soon as the doctor said I could start training again, I was on the treadmill the very next day," Ciara told the magazine in her cover story. "Once I got back into it, I worked out two or three times daily.&#xa0;</span>I would go to [trainer] Gunnar Peterson first for my one-hour training session, then I'd have two more cardio sessions later in the day."</p><p><div><iframe src="//instagram.com/p/3uryqjSHu0/embed/" width="658" height="auto" frameborder="0" scrolling="no" allowtransparency="true"></iframe></div></p><p><span>"That, along with a really clean eating plan, was how I lost 60 pounds in four months. It was a very intense program, and I was extremely focused on it."</span></p><p><span><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/55ca42ed2acae7f4028bf534-3725-2479/ciara%203.jpg" alt="Ciara" data-mce-source="Jonathan Short/Invision/AP"><p class="source"><span>Jonathan Short/Invision/AP</span></p></img></div><p></p></div></div>During her intense workouts with a trainer, Ciara especially enjoyed "</span><span><span>an hour-long plyometric cardio circuit that always includes boxing elements."</span></span></p><p><span><span><div><iframe src="//instagram.com/p/4cW-j1yHlL/embed/" width="658" height="auto" frameborder="0" scrolling="no" allowtransparency="true"></iframe></div></span></span></p><p class="embed-spacer"><span><span>But the singer&#xa0;says her diet was just as important as her workout regimen&#xa0;<span>-</span>&#xa0;especially one thing in particular&#xa0;<span>-</span>&#xa0;water</span></span>.</p><p style="padding-left: 30px;">I believe that drinking tons of water and flushing out your system is crucial for training. It really helped me drop the weight. I tell myself that water is my medicine and that to stay well, I have to drink a gallon of it every day.&#xa0;</p><p><span>And while Ciara says she also&#xa0;put herself "<span>on a strict eating regimen,"&#xa0;she does admit to needing&#xa0;cheat days.</span></span></p><p><span>"I give myself a break," Ciara tells Shape. "At some point I have to have French fries, a cheeseburger, and some pizza. And Oreos and vanilla ice cream!"</span></p><p><span><div><iframe src="//instagram.com/p/3fsjJdSHsF/embed/" width="658" height="auto" frameborder="0" scrolling="no" allowtransparency="true"></iframe></div></span></p><p class="embed-spacer">Ciara's hard work has paid off.</p><p class="embed-spacer"></p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/55ca42342acae732118bf175-3000-2134/ciara%20son%20future.jpg" alt="Ciara son future" data-mce-source="Richard Shotwell/Invision/AP"><p class="source"><span>Richard Shotwell/Invision/AP</span></p></img></div><p></p></div></div>In the year since she gave birth,&#xa0;Ciara&#xa0;<span>released her sixth studio album, starred on the NBC reality competition series <a href="http://www.imdb.com/title/tt4723892/">"</a></span><a href="http://www.imdb.com/title/tt4723892/">I Can Do That</a><span><a href="http://www.imdb.com/title/tt4723892/">,"</a> and went on tour.</span><p class="embed-spacer"><span><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/55ca44c22acae70f008bf50b-3000-2111/ciara%20dancing.jpg" alt="Ciara dancing" data-mce-source="Chris Pizzello/Invision/AP"><p class="source"><span>Chris Pizzello/Invision/AP</span></p></img></div><p></p></div></div></span><span>She also started dating&#xa0;<span>Seattle Seahawks <a href="http://www.businessinsider.com/russell-wilson-contract-guarantees-2015-8">quarterback </a></span><a href="http://www.businessinsider.com/russell-wilson-contract-guarantees-2015-8"> Russell Wilson</a>, and documenting their fabulous life&#xa0;on Instagram:</span></p><p class="embed-spacer"><span><div><iframe src="//instagram.com/p/55sqpDyHpo/embed/" width="658" height="auto" frameborder="0" scrolling="no" allowtransparency="true"></iframe></div></span></p><p class="embed-spacer"><div><iframe src="//instagram.com/p/5VRYF1SHnJ/embed/" width="658" height="auto" frameborder="0" scrolling="no" allowtransparency="true"></iframe></div></p><p class="embed-spacer">&#xa0;<div><iframe src="//instagram.com/p/5MAnLISHpM/embed/" width="658" height="auto" frameborder="0" scrolling="no" allowtransparency="true"></iframe></div></p><p class="embed-spacer">&#xa0;<div><iframe src="//instagram.com/p/4inMk4SHgF/embed/" width="658" height="auto" frameborder="0" scrolling="no" allowtransparency="true"></iframe></div></p><p class="embed-spacer">&#xa0;<div><iframe src="//instagram.com/p/34-gcuyHmz/embed/" width="658" height="auto" frameborder="0" scrolling="no" allowtransparency="true"></iframe></div></p><p class="embed-spacer">&#xa0;</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/walking-dead-season-6-trailer-2015-7">The first trailer for the new 'Walking Dead' season just dropped and looks as terrifying as ever</a></h3>        <div>            <div>    <script src="http://player.ooyala.com/v3/6e12e8b3387a44daacfb73afba25a76e"></script>    <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="xmOTc1djpYlOh-ekudplDSJyclTF0FNr" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>    <script>    if (typeof RunFunctions === 'undefined') { var RunFunctions = []; }     RunFunctions.push(function()    {         var ooyalapopvideo = OO.Player.create('ooyalaplayer_popvideo', 'xmOTc1djpYlOh-ekudplDSJyclTF0FNr',{ autoplay: 'false' });     });    </script>    <noscript><div>Please enable Javascript to watch this video</div></noscript></div>        </div>        <script>(function() { function createPlayer() { OO.ready(function() { RunFunctions.forEach(function(ooyalaFunction) { ooyalaFunction(); }); RunFunctions = [];}); } createPlayer(); }()); </script>    </div>

You Searched For "Gunnar Peterson" and got 8 results

How to get a bigger, stronger butt, according to a trainer who's worked with Jennifer Lopez and the Kardashians

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How to get shapely glutes like Christopher Meloni, according to a celebrity trainer

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Simple exercises to get a peachy, plump butt without using weights or gym equipment

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Simple exercises to get a tight and toned butt in time for summer, according to a personal trainer

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I worked out like Kendall and Kylie Jenner for 2 weeks, and found the older sister has the better routine

Fabiana Buontempo

Trump's China tariffs could slam American shoppers with an extra $800 in costs a year

Theron Mohamed

Here's how singer Ciara lost 60 pounds in 4 months after having a baby

Aly Weisman