Get a Firm, Tight Butt in 3 Moves
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Fitness

Get a Firm, Tight Butt in 3 Moves

Whether you're at the beginner, intermediate, or advanced level, Chris Santos, personal trainer at The Gym in New York City, has three moves to help you get a toned tush.

Beginner Moves

Deadlift Squat

  • Stand with feet wider than hip-width apart, holding a 5-pound dumbbell in each hand at inner thighs.
  • Bend both knees 90 degrees, coming into a squat, lowering weights toward the floor.
  • Do not let your knees go past your toes.
  • Stand and repeat.
  • Complete 4 sets of 15 reps.

Couch Bridge

  • Lie on the floor and place your feet hip-width apart on a couch or bench, knees bent between 70 and 90 degrees.
  • Press into heels and drive hips toward the ceiling.
  • Drop your hips and repeat. Work up to 3 sets of 15 reps.

Lateral Step-Up

  • Standing with your right side facing a step bench, hold a 5-pound weight in each hand in front of your thighs.
  • Step up onto the bench sideways with your right foot and squeeze your glutes for a count of 3, then step down. Repeat for a total of 15 times on each side and work up to 3 sets.

Intermediate Moves

Bent-Knee Deadlift

  • Stand with feet shoulder-width apart, holding a 5-pound dumbbell in each hand at inner thighs.
  • Bend knees 30 degrees, coming into a shallow squat.
  • Keep your back straight as you bend forward from the hips, lowering weights toward the floor.
  • Squeeze your glutes and slowly stand.
  • Complete 3 sets of 15.

Single-Leg Bridge

  • Lie on floor and place your feet hip-width apart on a couch or bench, knees bent 70 to 90 degrees.
  • Extend left leg, pointing toes.
  • Press into your right foot and lift hips toward the ceiling.
  • Complete 3 sets of 15 reps, then repeat on opposite side.

Lateral Step Extension

  • Stand with your right side facing a step bench, holding a 5-pound dumbbell in each hand in front of your thighs.
  • Step up sideways onto the bench with your right foot, then lift your left leg 45 degrees to the side, toes pointed.
  • Hold for 3 counts.
  • Step down and repeat for a total of 15 reps.
  • Switch sides.
  • Do 3 sets.

Advanced Moves

Balancing Deadlift

  • Stand with feet shoulder-width apart, knees bent about 30 degrees.
  • Holding a 5-pound dumbbell in left hand, extend right leg back and lower weight toward floor.
  • As you stand, kick right leg forward to hip height.
  • Lower to start and repeat.
  • Complete 3 sets of 15 reps on each side.

Stability Ball Bridge

  • Lie with shoulders and arms along the edge of a couch or bench.
  • Balance feet on a small (25- to 35-centimeter) stability ball, knees bent.
  • Keep feet on ball and press hips toward ceiling, bringing them level with chest.
  • Complete 3 sets of 15.

Lateral Jump

  • Stand with your right side 2 to 4 feet away from a step bench.
  • Keeping your arms bent at sides, squat down slightly and hop up sideways onto the step, landing on your right foot.
  • Next, bend knees slightly to hop back to start landing on your left foot.
  • Continue hopping back and forth for a total of 15 times before switching sides to repeat.
  • Complete 3 sets.

Originally published in FITNESS magazine, June 2006.

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