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The One Mistake You’re Making During Your Butt Exercises, According to Shay Mitchell’s Trainer

Tehrene Firman

May 25, 2018

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Photo: Instagram/@shaymitchell

Everyone wants to feel like a dancer during the glutes section of their barre class. What's more fun than kicking your leg up as high as you can throughout your mat routine? But the next time you're working on your booty, you'll get much more out of the exercises if you take things down a notch.

Celebrity trainer Kira Stokes, who works with Shay Mitchell on the regular, recently shared an important booty-boosting tip that could change the game when it comes to your sweat sessions. No matter whether you're doing her go-to double rainbow exercise (see below, as demonstrated by Candace Cameron Bure) or some fire hydrants, staying controlled and keeping good form is key to getting toned—and that means arching or hyper-extending your lower back to get your leg higher isn't allowed.

Double rainbow ?? booty work with @candacecbure - one of the many fine-tuning glute exercises I use both with clients and in #StokedAthletiCORE ?works both your glutes and core stabilization. Remember, even when working with a greater range of motion during fine-tuning, you need to maintain control of your movement...mind your muscle and truly squeeze the glute as you lift to all points. ?maintain squareness in your hips, navel to spine, flat back position. Avoid arching/hyper-extending your low back - remember the goal isn’t to kick your leg to the ceiling, but rather lift to a glute engaged, core strong position ?aim for about 90 seconds each side but full disclosure - this was at the end of an entire fine-tuning glute series. If you’re doing this as your only glute exercise you may be able to add time. . . #thestokedmethod #stoked #stokedfit #booty #glutes #strength #stability #fitspo #workforit #inspiration #goals #instafit #instagood #smotd #wbw

A post shared by Kira Stokes - kirastokes.com (@kirastokesfit) on May 23, 2018 at 5:48pm PDT

"Remember the goal isn’t to kick your leg to the ceiling, but rather lift to a glute-engaged, core-strong position," Stokes writes. "Even when you're working with a greater range of motion during fine-tuning, you need to maintain control of your movement. Mind your muscle and truly squeeze the glute as you lift to all points."

When you follow her advice, you'll be surprised at how different the exercises feel: The workout will actually be harder once the movements are slower and more controlled. It looks like you'll just have to save those sky-high Rockette kicks for another day.

This butt-sculpting workout is so good you'll want to buy new leggings. Or, try out the butt-boosting move celebs swear by.