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9 New Butt Boosters

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Advanced Exercises

1. Supine Single-Leg Bridge

Target: Glutes, hamstrings

  • Lie faceup on floor with feet hip-width apart on a step, bench or stair, arms extended at sides with palms down.
  • Lift left leg toward ceiling.
  • Pressing right heel into step, lift hips off floor; hold for 5 counts.
  • Lower and repeat 5 times.
  • Switch sides.

2. Pistol

Target: Abs, glutes, quads, hamstrings

  • Stand about 12 inches away from a chair.
  • Lift your right leg and with right hand grasp right foot in front of you.
  • Find your balance, then slowly bend left leg, bringing butt toward chair.
  • Straighten left leg and return to starting position; repeat 4 to 8 times. (Note: You may need to bring your arm in front of you to maintain balance.)
  • Switch legs.

3. Pull-Through with Resistance Band
pull-through with resistance band butt exercise

Target: Glutes, hips, quads

  • Tie a resistance band or tube to a stationary object near the floor, such as a table leg.
  • Straddle the band, facing away from its anchor, holding the end in both hands.
  • Keep your knees slightly bent and your back straight.
  • Bend your knees, bringing your hands through your legs, then stand up tall, pushing your hips forward and contracting your glutes.
  • Pause for 2 counts.
  • Return to starting position.
  • Repeat 12 to 15 times.

Originally published in FITNESS magazine, January 2007.

 

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loribee53 wrote:

I am so glad that you include beginner exercises on some of your articles. Some of us are older and just cannot do the explosive moves. Many people need to work up to doing more and when you only include power exercises for the intermediate or advanced exercisers it can become very discouraging and even dangerous for those of us that may try to do something that is out of our league. Thank you so much! Miss Bee

12/6/2012 03:14:50 PM 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 06:11:51 AM Report Abuse
ibrown411 wrote:

I have tried this even though it look easy it is not but it really help me.

3/16/2011 11:06:33 AM Report Abuse

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