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Get a Better Butt in 20 Minutes

Do this fast workout to get a firm butt, flat abs, and toned thighs. Get started with three sets of this workout, twice a week.

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Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Glute Swoop
Jay Sullivan
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Brazilian Butt Sculpter

What you'll need: A pair of 3- to 5-pound dumbbells and a stability ball.


Targets: Shoulders, triceps, abs, glutes, legs

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Ball Run

Targets: Biceps, glutes, abs, quads

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Crossover Squat

Targets: Obliques, glutes, legs


a. Stand with feet shoulder-width apart, abs engaged, hands behind head, elbows out. Squat.

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Crossover Squat

b. Stand up as you rotate torso to right and lift right knee 90 degrees in front of you. Return to start. Switch sides; repeat. Do 20 reps, alternating sides.

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Curtsy Lunge/Lateral Raise

Targets: Shoulders, abs, obliques, hips, glutes, legs

a. Stand with feet hip-width apart, a dumbbell in right hand, right arm by side, left hand on hip. Lunge left leg back behind right leg.

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Curtsy Lunge/Lateral Raise

b. Pressing into right foot, lift left leg out to side, foot flexed, and raise right arm out to side at shoulder level, keeping body centered. Lower into lunge. Do 10 reps. Switch sides; repeat.

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Glute Swoop

Targets: Abs, glutes, legs

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dbroughton49 wrote:

debbie/I use these in my personal training with clients. One of the best sites. Awesome workouts.

3/30/2010 07:56:57 PM Report Abuse
markandchris2 wrote:

haven't tried yet, but looks good

1/18/2010 10:42:56 AM Report Abuse

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