Rate this article and enter to win

Interested in building your backside? We are too, and apparently so is everyone else on the internet. There’s no shame in wanting to show your glutes some love—strong glutes mean you can jump, sprint, squat, and move with more power and lower risk of injury. So whatever your reasons for wanting to maximize your glute muscles, we’re with you. And fortunately, so is our trainer.

We’ve prepped a routine that focuses on strengthening all the muscles of the gluteal complex so you’re covered from all angles. You’ll want some weights on hand for this one, but remember that milk gallons, textbooks, or even that lone can of black beans can stand in for dumbbells. Ready to feel the burn while building up your bum? If you nodded enthusiastically (or maybe even apprehensively) hit play now. Happy squatting.

Warm-up

Prep your glutes with these three easy moves to make sure they’re revved and ready for what’s next. Some effort required; resistance band optional.

Phase 1: Functional moves that fire up your glutes

Squats, bridges, lunges—this series has it all. Grab your weights, or whatever you’re using as a stand-in, and follow along. Bonus tip: Give the moves a go without weight first to make sure your form is on point. There’s no pressure to add resistance here—these exercises work without them. Do what feels right.

Phase 2: Mat exercises that maximize the burn

Finish it off on the floor with fire hydrants and donkey kicks, which are funny names for serious moves. We’ll break it down for you so you can close out your workout with a burn.

Rate this article and enter to win
Playing cards=poker night, amirite? Not so fast. The same suits that boost your bragging rights can boost your fitness, too. Enter the Deck-of-Cards workout—a customizable game to get you moving. You’ll need a deck of cards, a timer, and a mat. Assign a different exercise to each suit, shuffle, and let the face value dictate your rep count. See how many cards you can get through in 30 minutes, or try the ultimate challenge of completing the deck.

The moves

How does a deck of cards turn into a workout, anyway? Our trainer breaks it down, demos the moves, and gets you pumped.

The warm-up

Now that you’ve got the concept, prep your body for what’s coming next with a dynamic warm-up.

The workout

It all comes together here. Follow along with our trainer to complete one card of each suit. Ready for more? We tell you how to keep it rolling long after the video ends.

30-day challenge: Start using this thing

“For someone who has never worked out, where is the best place to start?”—Kerriene E., Southern Alberta Institute of Technology

We know exercise is good for us, with long-term benefits (e.g., stronger bones and lower blood pressure) and more immediate benefits (e.g., improved emotional state). If you’ve never exercised before, stepping foot into a gym can be intimidating. There are so many machines and free weights and people doing their own things. How do you know what to do? Where do you start?

Here’s what the Centers for Disease Control and Prevention recommends

OK, so what does that mean exactly?

Aerobic activity

Start with 10-minute segments. If you can get a few 10-minute sessions in per day, the time really adds up. As you build fitness, you can start to increase your workout segments to 20 minutes. Work hard enough that you’re breathing hard and breaking a light sweat (a heavy sweat is fine, too).

Aerobic activity isn’t just about ’80s step aerobics (though that is totally legitimate, and we approve wholeheartedly). You don’t even need to go to the gym to get your aerobic activity in. A brisk walk around campus counts!

Here are some other ideas

• Take the long way to class.
• Add in a post-dinner bike ride.
• If you’re digging the gym, try the stationary bike, elliptical, treadmill (walking or running), step mill, rowing machine, or anything that gets your heart rate up.

Strength training

Strength training, or resistance training, focuses on building and maintaining your muscle mass. And that’s important in keeping your heart disease risk low, your body fat percentage in a healthy range, your bones protected, and more, according to the American College of Sports Medicine. Perform resistance training on two nonconsecutive days per week. If you’re brand new to strength training, start with body weight exercises or resistance machines. You can progress to using free weights when you become stronger and more accustomed to exercise.

Squats, lunges, push-ups, and planks are great exercises that use only your body weight and incorporate many muscle groups. Make sure to use proper form with all exercises. If you’re not sure what proper form is, ask a trainer at your campus or local gym for help.

As you get stronger and become fitter, you can choose to increase the amount of time and number of days per week that you exercise. Just get moving—you won’t regret it.

Rate this article and enter to win

1. Creativity: Artistic expression and creativity
2. Emotional fix: I wouldn’t be exaggerating to say it has saved my life
3. Survival: Rule #1 of the zombie apocalypse: cardio
4. Opportunities: A soccer scholarship
5. Physical upgrade: Mobile for longer, maybe without canes and scooters
6. Self-belief: Your body is a miracle
7. Mindfulness: Be present, in the moment, feel alive

How important is exercise to well-being, health, and lifespan?

91 percent of students who responded to our survey rated the importance of exercise at 7 out of 10 or higher.

Source: Student Health 101 survey, December 2014. 2,033 students answered this question.

Get help or find out more