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Try this simple butt toning sequence to have a juicy round derrieré

Get your booty in tip top shape for so you look fly in jeans, shorts, or swimwear!

Try this simple butt toning sequence to have a juicy round derrieré.

Hip-Lift Progression
Lie on your back with your arms at your sides and your feet on the floor with bent knees.
Lift your hips toward the ceiling. Hold, and then lower back down.
Squeeze your glutes and hamstrings while your hips are pressed towards the ceiling.
To make this exercise more difficult, extend one leg at the top of the lift and keep your thighs parallel.
Then lower back slowly to the floor.
Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.


Leg Raises
Stand with your feet hip-width apart and hold a 5-pound dumbbell in each hand. If you do not have a dumbbell, find 2 filled water bottles or something similar of equal weight.
Bend your right leg and raise it about three inches off the floor.
Extend both arms in front of you at chest height and your palms facing down.
Keep your arms straight and raise your left arm above your head and hold for 3 counts, then return to chest height.
Continue alternating arm rises.
Do eight in total, four reps on each arm.
Switch legs and do eight more reps while standing on your right leg.


Kick-Back Squat
Stand with your legs shoulder-width apart.
Sit back to a squat and bring your fists close to your chin.
Then bring your left leg straight behind you while extending your arms straight forward.
Return to the squat position and repeat on the other side.
Continue for one minute or longer.
As you squat, keep your hips square and remember to keep your weight on your heels.


Weighted Squats
Start with your feet shoulder-width apart and dumbbells or some form of weights by your thighs.
Squat down as if you were going to sit in a chair, keeping your weight over your heels.
Squeeze your glutes and return to start position.
Do 15-20 reps.
Keep your weight in your heels, making sure your knees do not go further forward than your toes.
Advanced level: Try it without the weights, but jump explosively and land in the squat position.

Fitness woman. Slim woman with dumbbells.

Explosive Lunges
Stand with your feet together and your hands on your hips.
Lunge forward with your right leg.
Jump up, switch legs in midair, and land with your left leg in a forward lunge.
Continue these explosive lunges, alternating sides, for one minute or more.
Push off the floor with both feet with your front knee bent in a 90 degree angle and aligned over your ankle.

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