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The Booty-Camp Workout: Toning Exercises for Your Butt, Legs, and Thighs

Fight flab from your abs down to your calves with these proven lower-body toners.

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Booty Camp
Laura Doss
Laura Doss
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How the Workout Works

Just slim and bare it! Get miniskirt-ready fast with our last-minute lower-body rescue routine. "The secret is the right mix of targeted exercises," says trainer Rich Barretta, who perfected this supersculpting circuit working with swimsuit-model clients at his private training studio in New York City. "When you can't stand another rep, you'll switch to the next move, which works your lower half from another angle." Grab a set of 3- to 5-pound dumbbells, a step (optional), and a towel and do the circuit in order two to three times through twice a week (on nonconsecutive days). Minis, you've met your match.

Watch a video of this workout!

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Lunge 101

Many exercisers miss out on much of the butt-shaping magic of lunges because of common flubs that make legs do all the work, according to trainer Rich Barretta. Use his foolproof how-to and, ahem, firm the other cheek.

  • Lower straight down. "Focus on the up-and-down movement rather than the forward motion to really target the glutes," Barretta says. "Put a hand on your butt and sit down into it as a cue."
  • If knee isn't behind toes, step farther.
  • Land on heel. (Be able to wiggle toes.)

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Fly Away

Targets: Shoulders, back, abs, and butt

  • Stand on a low step with feet together, hands at sides, a dumbbell in each hand. (No step? Perform move on ground.)
  • Hinge forward at hips and simultaneously lift right leg straight back, squeezing glutes, as you raise extended arms in front of you until body from hands to right heel is parallel to ground. Make it easier: Keep knuckles on hips and elbows bent out to sides throughout or go without dumbbells.
  • Hold 1 to 2 counts, then lower arms and right leg without touching right foot down on step.
  • Keeping hips squared to front, hinge forward and lift right leg out to right side as you raise arms out to sides at shoulder level so they form a T and torso is parallel to ground. Lower arms and leg to complete 1 rep.
  • Do 5 to 10 reps without touching right foot down. Switch legs; repeat.

Trainer's Tip: As you get fitter, try doing 15 reps of each of these moves. Do only as many as you can while maintaining good form.

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In-and-Out Lunge

Targets: Butt, inner and outer thighs, and hamstrings

  • Stand with feet hip-width apart, hands on hips.
  • Lunge left leg forward diagonally toward left and lower hips until left thigh is parallel to ground.
  • Press through left heel to stand and repeat with right leg, lunging diagonally toward right.
  • Do 10 diagonal lunges, alternating legs, then turn around to do crossover lunges back to start.
  • Lunge left leg diagonally forward and across body toward right.
  • Press through left heel to stand and repeat with right leg, lunging diagonally toward left.
  • Do 10 crossover lunges to complete set.

Trainer's Tip: Be sure your knee always points in the same direction as your toes when you lunge.

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Ski Boot Sit

Targets: Butt and inner thighs

  • Stand with feet hip-width apart, a dumbbell under each heel (heels rest on handles of weights), and squeeze a folded towel between knees.
  • Extend arms in front of you at shoulder level, palms down, and, squeezing towel throughout move, bend knees 90 degrees to lower, as if sitting down in a chair (keep lower legs still).
  • Lift halfway so knees are still slightly bent, then lower.
  • Do 8 to 10 reps.

Trainer's Tip: Make sure the folded towel is about 4 inches thick to keep knees aligned with hips.

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Duck Squat

Targets: Butt, inner thighs, and calves

  • Stand with feet wider than shoulder-width apart, toes turned out 45 degrees, holding a single dumbbell with both hands in front of hips (or fold arms in front of chest without dumbbell). Make it harder: Use a 10- to 15-pound dumbbell.
  • Lower into plié squat until knees are bent as far as 90 degrees, knees behind toes.
  • Hold plié squat and lift heels as high as you can off ground for one count. Make it easier: Lift one heel at a time.
  • Lower heels and rise halfway to standing, then lower.
  • Do 8 to 10 reps.

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Tennis Shuffle

Targets: Butt, quads, and hamstrings

  • Stand on a low step with feet together, arms extended in front of chest, palms facing each other. (If you don't have a step, perform move on ground.)
  • Hop left leg out to left, placing body weight on left heel and bending left knee 90 degrees to sit into a one-legged squat.
  • Quickly press through left heel to hop left leg back to start position; repeat hop with right leg to right side and sit into squat.
  • Return to start to complete 1 rep.
  • Do 8 to 10 reps.

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Side Shaper

Targets: Abs and obliques

  • Lie on ground on right side, propped up on right forearm with shoulder directly over elbow, left hand on hip. (Or place left hand on ground in front of you for balance.)
  • Lift hips off ground until body forms a straight line from head to feet.
  • Pause, then raise left leg about 6 inches higher. Make it easier: Keep legs together.
  • Lower left leg, then lower hips to ground.
  • Do 5 reps; switch sides and repeat.

Trainer's Tip: Think about pulling your rib cage and lower hip together like an accordion as you lift.

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Crunch and Lift

Targets: Abs

  • Lie faceup on ground, legs together and extended and hands lightly touching ears, elbows bent out to sides.
  • Crunch up, bringing head and shoulder blades off ground, as you lift legs straight up.
  • Lower legs as far as you can toward ground without arching back or touching feet to ground, then lift them again.
  • Do 10 to 12 reps.

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Upside-Down Crunch

Targets: Abs

  • Start on ground in plank position, balancing on forearms and toes, hands clasped, so body forms a straight line from head to heels.
  • Tip tailbone up, arching back slightly, then tuck pelvis under, reversing arch to flatten back and pull abs tight; hold contraction for 5 counts.
  • Do 8 to 10 reps.

Trainer's Tip: This is a subtle movement: Hips lift very slightly, as shown, not into a high inverted V as in downward dog.

Originally published in FITNESS magazine, July/August 2010.

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What do you think? Review this slideshow!

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jmiranda6786 wrote:

why do I have to comment?

5/6/2014 11:51:11 AM Report Abuse
epheetderks wrote:

Please make these in a printable format!!!!!

2/21/2012 07:12:16 AM Report Abuse
epheetderks wrote:

Please make this available in printable format!!!!!!!

2/21/2012 07:11:21 AM Report Abuse
iliana_velinova wrote:

These exercises will help you slim down! I have been doing these and other exercises to help me slim down. I 've been combining running, yoga and exercises to slim down, and the result was there. If you would like to see my regimen of exercises, you can do so by checking out my blog here: http://freakinhealthy.blogspot.com/p/exercises.html#!/p/exercises.html Good luck! Its all up to you ladies! Just be persistent.

1/19/2012 06:21:10 AM Report Abuse
yollywright wrote:

which muscle work in those video not mention in any of them. not at all

10/11/2011 12:02:22 PM Report Abuse
a4295838 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com/ I sincerely recommend it. Good luck to you all!

9/17/2011 03:33:55 AM Report Abuse
barbara7603 wrote:

Need something for seniors to do for workouts. PLEASE!!!!!

6/8/2011 05:10:47 PM Report Abuse
rrsmalley2 wrote:

These cant be printed out in a user friendly format? Whats up with that? The instructions dont go with the pics.....

3/27/2011 09:01:21 AM Report Abuse
m3rcym3 wrote:

I've seen the shoes in eastbay's October issue page 52

12/17/2010 02:04:49 AM Report Abuse
*Mrs_Clean* wrote:

Again the whole workout cannot be printed out. Have we lost this feature now...if so I am not a happy camper.

10/9/2010 04:27:47 PM Report Abuse
ahmedamal74 wrote:

how can i print a copy of all slides in a row (not slide by slide)?

10/5/2010 10:05:24 AM Report Abuse
mami_foxx wrote:

They look like Addidas @ setitoff65

8/25/2010 07:12:12 AM Report Abuse
setitoff65 wrote:

hello, my name is anita and i love those colorfull tennis shoes the lady has on in the picture doing the sqaarts,i would to know who makes thoes tennis shoes, and where can i get them from?

7/28/2010 09:53:33 PM Report Abuse
alisonstiteler wrote:

where are those shorts from? super cute

7/28/2010 04:52:55 PM Report Abuse
aztcqn wrote:

Better Business Bureau has already had more than enough complaints to confirm Cellulean product site is a marketing, non-up front disclosure of you signing a "commitment" to buy a bottle a month scam. http://www.complaintsboard.com/complaints/cellulean-c66654.html I hate BS marketing like this. Beware. And now for something completely different. I love these Booty Camp exercises. Am printing out a copy.

7/27/2010 01:24:13 AM Report Abuse
annachase wrote:

That cellulite treatment article is not really an article, it's an advertisement!

7/26/2010 10:08:47 AM Report Abuse
Deily wrote:

I think the shoes are design your own addidas.

7/25/2010 07:18:31 AM Report Abuse
Deily wrote:

The shoes are addidas brand....

7/25/2010 07:05:38 AM Report Abuse
amyw1112 wrote:

Can anyone tell me where I can find those colorful sneakers she is wearing in The Booty Camp workout? I love those shoes!!

7/23/2010 12:54:09 PM Report Abuse

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