8 Exercises To Get That J.LO-Worthy Booty

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3. Squat hold
It’s exactly what it sounds like. Do a squat and just hold the position for as long as you can. Aim for about 30 seconds, but if you can do more — that’s even better. An easier variation of this is a wall sit. To do that just stand with your back against a wall and pretend like you’re sitting on an invisible chair.
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4. Bride (or hip thrusts)
This is a great exercise that tones not only your booty, but also works your back and thighs. Lay down on your back, bend your knees and now lift your booty. Keep lifting it up and down, basically pulse for about 30 seconds and then hold the bridge position for another 20. While you’re doing this, really squeeze your butt, you will really feel the burn this way. If you want to challenge yourself even more, try straightening out one leg as you pulse up and down.
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