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Get a Firm, Tight Butt in 3 Moves

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Intermediate Moves

Bent-Knee Deadlift

  • Stand with feet shoulder-width apart, holding a 5-pound dumbbell in each hand at inner thighs.
  • Bend knees 30 degrees, coming into a shallow squat.
  • Keep your back straight as you bend forward from the hips, lowering weights toward the floor.
  • Squeeze your glutes and slowly stand.
  • Complete 3 sets of 15.

Single-Leg Bridge

  • Lie on floor and place your feet hip-width apart on a couch or bench, knees bent 70 to 90 degrees.
  • Extend left leg, pointing toes.
  • Press into your right foot and lift hips toward the ceiling.
  • Complete 3 sets of 15 reps, then repeat on opposite side.

Lateral Step Extension

  • Stand with your right side facing a step bench, holding a 5-pound dumbbell in each hand in front of your thighs.
  • Step up sideways onto the bench with your right foot, then lift your left leg 45 degrees to the side, toes pointed.
  • Hold for 3 counts.
  • Step down and repeat for a total of 15 reps.
  • Switch sides.
  • Do 3 sets.

Next:  Advanced Moves

 

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1/10/2012 05:57:47 PM Report Abuse

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