Work Out Your Behind

Keep your rear end high and tight with these super simple exercises. No gym necessary.

Tone Your Buns

1. Hip Extension: From the floor (and on your back)  plant your feet firmly in the ground.  Raise your hips up and down squeezing the butt muscles at the top of the movement. Repeat 15 times.

2. Standing Hip Extension: Stand up as  straight as possible then take your straight leg and lift it behind you in a slow controlled manner squeezing your muscles all the way up and back down. Repeat 15 times on each leg.

3. Mule Kicks: From  the floor in a four point stance (on your hands and knees)  Bring your bent leg up toward the sky and down in a  controlled fashion; first do the exercise with a bent knee then do it with a straight leg. Repeat 15 times with each leg.

4. Squats: To make the glutes more dominant in this exercise, it’s important to really push your bottom out as you start to descend, if you’re too shallow (or don’t push your hips out) your quads take over. 3 to 15 reps should do the trick.  Again, slow and in control  squeezing at the top.
Courtesy of Clarence Ferguson.

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