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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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Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Diamond A
Karen Pearson
Diamond B
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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8159979917
yeslove wrote:

i have a question I was training like for six months but i'm still have kind of loose of my skin what i'm not doing well

2/2/2010 07:46:56 PM Report Abuse

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FITNESS Magazine, July/August 2009
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