When it comes to toning your butt, squats aren’t the only thing that works wonders. Try these five moves to get your best butt ever in no time.
1. Hip-lift progression
How to do it: Lie on your back with your arms at your sides with your knees bent and your feet on the floor. Lift your hips toward the ceiling. Hold for one count, and then lower them. Repeat these lifts for one minute, squeezing your glutes and hamstrings at the top of the range of motion. Just be careful not to overarch your spine!
2. Curtsy lunges
How to do it: Stand with your feet hips-width apart and your hands pressed together at chest level. Keep your hips square and step your left leg diagonally behind you and bend both knees to a 90-degree angle, keeping your knees behind your toes. Then press into your right heel to return to standing position as you and extend your left leg into a side kick.
3. Toe tap
How to do it: Lie on the floor with your arms on your sides. Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor. Then, slowly tap your left toes to the floor, then your right. Alternate the tapping feet for one minute. If you feel any lower back pain at all, rather don’t bring your toes all the way down.
4. Squat with a kick-back
How to do it: 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 forward. Return to the squat position, and repeat on the other side. Continue alternating sides for one minute.
5. Single-leg glute bridge
How to do it: Lie on your back with your knees bent and the soles of your feet on the floor. Extend one leg. As you exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor. Repeat without touching the ground to complete one rep.
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