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9 moves guaranteed to get you your best butt ever – Fitness – MAZSIGHT Healthy Living

9 moves guaranteed to get you your best butt ever

Incorporate a few or all of these exercises into your workout to see major Fitness gains and a better looking butt.

Contrary to popular belief, your abs aren’t the only group of muscles that have a major effect on total body strength and power. Your glutes are among the strongest muslces in your body and they play a huge role in overall fitness, too. Yet, despite their importance, they are often overlooked and under-trained.

The butt is a powerful tool. The muscles in our backsides help with everything from climbing stairs to running marathons and that’s just the beginning. Our gluteal muscles—The gluteus maximus, medius and minimus—are three of the most critical muscles that keep humans standing upright. Without those muscles, we wouldn’t be able to walk or maintain balance—and heavy lifting, forget about it.

It is imperative, then, that we make an effort to strengthen and fortify these muscles. If total body fitness and proficiency at everyday tasks isn’t enough motivation, these 9 exercises will tone your behind and have your butt looking better than ever. How's that for incentive?

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Box jumps

Start by choosing a height that feels comfortable, but is still challenging. When jumping, the goal is to get both feet firmly planted on top of the box at the same time. This move provides both great cardio and strength benefits.

Repeat this move for 10-20 reps, depending on your level of fitness.

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Straight-leg dead lifts

Start with an amount of weight that feels comfortable, but challenging. The weights should be on the floor in front of your toes and when you reach down for them keep your legs straight and your lower back bent. Pull the weight off the floor slowly until your upper body is at a 90 degree angle, then lower, keeping your legs straight, butt out and toes pointed up.

Repeat this move for 8-12 reps, depending on your level of fitness.

More: Make your workouts more effective by avoiding these popular exercise errors

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Jump squats

Start with your arms raised in front of you in whatever position feels most comfortable. Lower into a squat then on the way up power into a jump. Come down from the jump directly into a squat.

Repeat this move for 10-20 reps, depending on your level of fitness.

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Exercise ball tuck

Start lying on your back with your arms on the floor out to the side and heels on an exercise ball. Raise your hips so only your upper back is touching the floor, your body should be at a 45 degree angle. Pull your heels in toward your body, rolling the ball close to your butt and hold it for a moment. Only the very top of your back should be on the ground at this point. Slowly roll the ball back to starting position.

Repeat this move for 10-20 reps, depending on your level of fitness.

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Twisting lunge

Start standing with feet shoulder-width apart and take a large step forward with your right foot. Your feet should be pointing forward and your right knee should be directly over your right foot as you lower into the lunge. Turn your upper body to the right and extend your arms in that direction, then hold. Moving your arms and upper body to the center, take a big step forward with your left foot and repeat.

Repeat this move for 10-20 reps, depending on your level of fitness.

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Lateral shuffle squats with a step

Start with a step to your right, place your right foot on the platform. With your left foot still on the floor, squat down—using good form (back straight, head up). Pushing off the left foot, shuffle up and over the step, landing on the opposite side with only your right foot on the ground. When coming down, lower into a squat.

Repeat this move until you’ve completed 10-20 squats, depending on your level of fitness.

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Side lunge

Start standing up straight, feet shoulder width apart. Take a big step with your right foot, to the right side and with your whole body leaning right, set your hips back and lower yourself down. Keep your back straight, don’t hunch over, make sure your right knee is over your toes and try to keep your left leg straight and then hold that position for a moment. Both feet should be pointing forward and flat on the ground the whole time. Return to starting position and then do the same thing with your left leg.

Repeat this move until you've completed 10-20 reps, depending on your level of fitness. For a challenge, pick up a pair of free weights.

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Single-leg hip extension

Start on your back with your arms out to your sides for stability. Bend your left leg and plant your left foot firmly on the ground then raise your right leg out in a straight line just off the floor. With toes pointed back toward you, raise your hips and right leg, maintaining a straight line. Your head should remain on the floor but your body should be at a 45 degree angle off the floor. Hold and then lower your right leg down without letting it touch the floor.

Repeat this move for 10-20 reps, depending on your level of fitness. Be sure to alternate legs.

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Kettlebell swing

Start standing with feet a bit wider than shoulder-width apart, toes pointed out, holding the kettlebell directly in front of you in an overhanded grip. Bend your knees slightly and set your hips back a bit, your body should be slightly lower—but not in a squat. Lower the kettlebell between your legs and in one swift motion, use your butt and hips to help get the kettlebell back up in front of you. During the exercise remember to keep your core and rear tight.

Repeat this move for 10-20 reps, depending on your level of fitness.

10 of 11 Courtesy of The Active Times

Erin McCarthy

One Comment

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