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Booty Camp: 15-Minute Butt Boot Camp Workout

Bring on the short shorts! This 15-minute rear-view rescue sculpts sexy curves from your butt right down to your calves.

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Roundhouse A
Karen Pearson
Roundhouse B
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
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Roundhouse A

What you'll need: A mat

Targets: Abs, hips, butt, and thighs

  • Start on all fours (hands under shoulders, knees under hips) with abs engaged and back flat.
  • Keeping upper body still, lift bent right knee out to side at hip level.

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Roundhouse A

  • Kick right leg straight out to side, turning head slightly to the right, then bend knee at hip level.
  • Do 15 kicks, then return to start. Switch legs and repeat.

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Tree Arabesque

Targets: Arms, abs, hips, butt, and thighs

  • Stand with feet together, arms by sides, abs engaged.
  • Bend right knee out to side, bringing right foot behind left calf. Extend right arm out to side at shoulder level and left arm overhead.

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Tree Arabesque

  • Maintaining arm positions, lean forward slightly from hips as you extend right leg straight behind you, then straighten up as you return right foot to behind left calf.
  • Do 15 reps. Switch sides and repeat.

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Slide Sculpter

Targets: Hips, butt, and thighs

  • Stand with feet together, knees slightly bent. Hinging forward at hips, put hands above left knee, and lift right heel so foot is on tiptoes.

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Slide Sculpter

  • Keeping upper body still, extend right leg straight out to side and tap toes to floor, then bring right leg back to start, tapping toes.
  • Immediately extend right leg straight back, tapping toes to floor; return to start.
  • Do combo 10 times; switch legs and repeat.

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Demi Plie

Targets: Butt and calves

  • Stand with heels together, toes turned out to sides 45 degrees, hands on hips.
  • Bend knees slightly to do a small dip, then immediately rise onto tiptoes, lifting heels off floor.
  • Hold for 5 seconds, then lower. Do 15 reps.

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Diamond

Targets: Abs, butt, and inner thighs

  • Lie faceup with legs together, arms by sides. Raise legs straight above hips with heels together, feet flexed and toes pointed out 45 degrees.
  • Bend knees out to sides (like a frog), bringing soles together.

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Diamond

  • Extend legs straight out to sides as far as possible, then squeeze inner thighs, pulling legs together over hips.
  • Do 15 reps, then reverse order (split, frog, start) and do 15 reps.

Originally published in FITNESS magazine, July/August 2009.

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8/8/2013 09:44:30 AM Report Abuse
s9w wrote:

bigger better butt best program : http://www.youtube.com/watch?v=qYE7rG3u7-o

6/21/2013 08:23:03 PM Report Abuse
kalkan9 wrote:

do these workouts really slim the butt!?

10/6/2010 12:02:52 AM Report Abuse
tdmd2 wrote:

Very helpful. Need a great diet plan? Just click on tdmd2

7/10/2010 11:23:39 AM Report Abuse
kmu1123 wrote:

i feel the burn!!!!!!!!!!!!!

7/3/2010 05:40:24 PM Report Abuse
mrsrios32 wrote:

i need a butt, can anyone help me plz???

7/1/2010 09:41:10 PM Report Abuse
imdaclay wrote:

Rbkenyon has it right! that's what I do....but what I really wanted to say is, I love seeing somebody in the pictures that has legs like mine...lotta thigh, but fit! Encourages me to keep going

2/2/2010 07:33:58 PM Report Abuse
rbkenyon wrote:

It's really simple- open Word, copy the pics and descriptions, paste. Delete what you don't want. Resize, change margins. Print.

2/2/2010 10:32:30 AM Report Abuse
diannenor wrote:

Yes, I agree with Icullen6. The slides are nice, but why not have them on one sheet. We need to go green and that would save on paper.

1/4/2010 07:59:49 PM Report Abuse
hudgensd1 wrote:

Yes, yes, yes!!! That is what we need.

12/27/2009 10:21:54 AM Report Abuse
lcullen6 wrote:

it would so much more helpful if you could click these into a workout spreadsheet. Pick the workouts you want and let it gather in a spreadsheet. so that we can print and take to the gym.

12/17/2009 10:29:33 AM Report Abuse

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FITNESS Magazine, July/August 2009
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