Booty Hacking: 4 Simple Moves To Lift Your Butt



4 Simple Moves For A Better Butt

This knee-friendly butt booster workout from trainer Larysa DiDio will lift and tighten your glutes without a single squat or lunge. All you need is a resistance-band loop, a chair, and 10 minutes. (Want more quick routines? .)

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How to do it:Perform each exercise for 30 seconds on each side (60 seconds total), resting for 15 seconds after each exercise. Repeat the entire circuit twice. 

1. Glute Squeeze 

glute squeeze
Jenna Southerland

Targets: Butt, hamstrings, quads, lower back
Start holding onto back of chair, loop around ankles. Bend left knee slightly and extend right leg behind you. Raise right leg, squeezing through butt. Lower and repeat for 15 seconds. Then, holding leg at top of range of motion, pulse faster for 15 seconds. Repeat with left leg.
Expert tip:Keep chest lifted and shoulders pulled back. 

2. Kickback
Targets: Butt, hamstrings, quads, lower back

kickback
Jenna Southerland

Start holding onto back of chair, loop around left ankle and right foot. Bring right knee toward chest, then extend right leg back behind you. Lower and slowly repeat for 15 seconds. Then, extend leg and pulse at top of range of motion for 15 seconds, squeezing butt harder. Repeat with left leg.
Expert tip:Press through heel and squeeze butt. 

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MORE:The No Squats Belly, Butt, And Thighs Workout 

3. Crossover Lift

Targets: Quads, outer thighs, lower back
Start holding onto back of chair, loop around ankles. Bend left knee slightly and cross right leg behind left leg, right toes on floor with heel lifted. Keeping right leg straight, lift it up and out to the right. Lower and repeat for 15 seconds. Then, holding leg at top of range of motion, pulse leg up and out to right for 15 seconds. Repeat with left leg. 
Expert tip:Focus on engaging butt and outer thigh. 

crossover lifts
Jenna Southerland

MORE:10 Exercises That Burn More Calories Than Running 

4. Tush Toner

butt toner
Jenna Southerland

Targets: Quads, butt, outer thighs, lower back
Start holding onto back of chair, loop around ankles. Bend right knee about 90 degrees, keeping ankle in line with knee and foot flexed. Lift right leg out to side until thigh is almost parallel to floor. Lower, then repeat for 15 seconds. Holding leg at top of range of motion, pulse for 15 seconds.






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Date: 03.01.2019, 13:42 / Views: 51194