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4 Moves to a Better Butt

And with these exercises, you don't need weights to get results.


By Sharon Liao, Dr Oz The Good Life

Break out that body-hugging skirt! This simple routine will help you look sexier and shapelier from behind.
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Toning your butt does more than improve your rear view: It can keep you healthier all over. Strong seat muscles prevent your knees from wobbling or collapsing when you move, protecting them from injury. And a good butt workout also strengthens your back and core.

These do-anywhere moves don't look major, but they help build strong, lean muscles in a short amount of time, says Nicole Uribarri, a New York–based instructor of Core Fusion, a program designed around high repetitions and correct body alignment. The high-rep approach is effective for building muscle, shows recent research from McMaster University in Canada. And with these exercises, you don't need weights to get results.

Uribarri developed this routine to target your three main butt muscles—the gluteus maximus, medius, and minimus—and the surrounding areas. You'll also be toning your core by drawing your navel toward your spine. All you need is a mat or carpeted area and these four moves.

Bridge

Joshua Pestka
Bonus Benefit: Targets seat and backs of legs to improve your stability when walking.

How To:

A. Lie on your back with arms at your sides, knees bent, and feet flat on the ground hip-width apart, heels beneath knees. Raise right leg overhead, keeping your right heel over the hip.

B. Contract your glutes and lift your hips to create a straight line from left knee to shoulder. Pull your lower abs in, as if zipping up a tight pair of jeans. Lower and tap your butt on the floor. Repeat 10 times without resting. Then, lift your hips again, hold, and press them up another inch or two for 10 reps. This is one set. Do three sets and switch legs.

Make It Easier: 

Keep both feet on the floor the entire time.
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Standing Fold-Over

Joshua Pestka
Bonus Benefit: Strengthens back and core muscles and improves balance.

How To: 

Stand with feet hip-width apart, hands on hips.

A. Lean forward from hips, bend right knee slightly, and extend left leg behind you.

B. Raise left leg without arching your back. Lower and tap toe. Do 10 reps. Then, lift leg again, hold, and press it up an inch for 20 reps. This is one set. Do three sets and switch sides.

Make It Easier: 

Hold the back of a chair or sofa for support.
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Clamshell

Joshua Pestka
Bonus Benefit: Works muscles that keep the knees from wobbling.

How To:

A. Lie on right side, bend knees 45 degrees, and stack hips and legs. Prop up on right elbow, place left hand in front of you.

B. With heels touching and hips in line, raise left thigh as high as possible without moving pelvis. Return to start. Repeat 10 times. Lift thigh again, hold, and press it back another inch for 20 reps. This is one set. Do three sets; switch sides.

Make It Easier: 

Do the move lying on your side without propping up on elbow.
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Gluteal Superman

Joshua Pestka
Bonus Benefit: Helps protect against lower-back injuries.

How To:

A. Lie on your stomach, forehead on the backs of your hands. Contract your abs. Bend your left knee and draw your left hip a few inches off the ground.

B. Flex and raise left foot as high as possible without arching your back. Keep both hips pointed toward the ground. Lower and repeat 30 times. Do three sets and switch sides.

Make It Easier: 

Lower the working leg to rest between reps.

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Women's Lifestyle: 4 Moves to a Better Butt
4 Moves to a Better Butt
And with these exercises, you don't need weights to get results.
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