Harley Pasternak: 7 Exercises to Get the Perfect Butt

05/29/2013 at 04:00 PM EDT

Harley Pasternak: 7 Exercises to Get the Perfect Butt
Harley demonstrates a skater lunge
Courtesy Harley Pasternak
MTV Europe just released its list of the 15 best butts in Hollywood.  Whether you agree with the selections – or the fact that this list actually exists – is up to you. Regardless, it has definitely stirred up many opinions.

From Nicki Minaj to Beyoncé, Jennifer Lopez to Jessica Biel, the star backsides take many different shapes and sizes.

Not surprisingly, this is the area my clients tend to focus on most. It’s one part you really can't fake. Sure, you can wear those ridiculous padded underwear, but the truth is you're probably not fooling anyone but yourself – especially in a bikini.

A toned backside truly anchors your physique, and can make the difference between jeans fitting … and jeans REALLY fitting.



The key to toning your butt can be broken down into three muscle groups.

First, and most obviously, you need to train your gluteus muscles.  The "glutes" enable us to extend at the hip and are active when your thighs moves away from the front of your upper body.



Great glute exercises

1. Skater Lunge (see above)

2. Walking Lunge

Harley Pasternak: 7 Exercises to Get the Perfect Butt| Celebrity Blog, Bodywatch, Beyonce Knowles, Harley Pasternak, Jennifer Lopez, Jessica Biel, Nicki Minaj

Harley demonstrates a walking lunge

Courtesy Harley Pasternak





3. Single Leg Squat
Harley Pasternak: 7 Exercises to Get the Perfect Butt| Celebrity Blog, Bodywatch, Beyonce Knowles, Harley Pasternak, Jennifer Lopez, Jessica Biel, Nicki Minaj

Harley demonstrates a single leg squat

Courtesy Harley Pasternak



The second area to focus on is your hamstrings.  The hams originate from your "butt bones" (ischial tuberosity), thus, tie in with the glute muscles. Working on the hamstrings and helps shape and tone the bottom of the butt.

















Work your hams

4. Stiff leg dead-lifts
Harley Pasternak: 7 Exercises to Get the Perfect Butt| Celebrity Blog, Bodywatch, Beyonce Knowles, Harley Pasternak, Jennifer Lopez, Jessica Biel, Nicki Minaj

Harley demonstrates a dead-lift

Courtesy Harley Pasternak





























5. Hamstring ball curl
Harley Pasternak: 7 Exercises to Get the Perfect Butt| Celebrity Blog, Bodywatch, Beyonce Knowles, Harley Pasternak, Jennifer Lopez, Jessica Biel, Nicki Minaj

Harley demonstrates hamstring ball curl

Courtesy Harley Pasternak



The final muscle group to consider, is your lower back (spinal erectors).  These muscles tie in to the top of your butt region and help us extend our back, otherwise know as "arching your back." Strengthening the lower back helps develop that sexy curve everyone wants from your back to your bum.

Back exercises

6. Superman

Harley Pasternak: 7 Exercises to Get the Perfect Butt| Celebrity Blog, Bodywatch, Beyonce Knowles, Harley Pasternak, Jennifer Lopez, Jessica Biel, Nicki Minaj

Harley demonstrates superman

Courtesy Harley Pasternak



7. Bridge

Harley Pasternak: 7 Exercises to Get the Perfect Butt| Celebrity Blog, Bodywatch, Beyonce Knowles, Harley Pasternak, Jennifer Lopez, Jessica Biel, Nicki Minaj

Harley demonstrates a bridge

Courtesy Harley Pasternak



Adding in three sets of 20 reps each into your routine should do the trick.

Check back every Wednesday for more insider tips on Hollywood's hottest bodies – and learn how to get one yourself! Plus: follow Harley on Twitter at @harleypasternak.

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MORE: All Harley's Blogs and Training Advice

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