5/25/13 3 Moves to an Amazing, Toned Tush: Flash: Self.com

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oct 24

FITNESS

BY SELF STAFFERS

3 Moves to an Amazing, Toned Tush

We're pumped to present our favorite story of the week from our BFFs at FitSugar!

If you're trying to really redefine your bottom's shape, then you've got to work the deep glutes. These three exercises

are all performed on the ground, and they're ideal for targeting the muscles you need to give your butt that lifted

look.

Side Kick

Megan Wolfe Photography at J+K Fitness Studio

This side-kick exercise looks like an old-school move, but this exercise targets muscles that give your butt that help

to give it that lifted look:

Start on all fours with hands underneath your shoulders and knees under your hips. Keeping the knee bent 90

degrees, lift the right leg until it is parallel to the floor.

Keep the right thigh still as you straighten your right knee, kicking your leg out to the side. Don't let the leg lower

as you kick it.

Bend the right knee back to 90 degrees, and then lower the leg. This completes one rep.

Do three sets of 20 reps per side.

All Fours

Pop Physique in San Francisco, CA

5/25/13 3 Moves to an Amazing, Toned Tush: Flash: Self.com

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This barre-inspired move looks simple enough, but it really gives your booty a surprisingly tough workout:

Start on all fours with knees placed directly under the hips and elbows below the shoulders; legs should be

touching. Round the back up toward the ceiling and pull abs away from the floor.

From there, lift one leg from the ground, keeping it at a 90-degree angle, and point toes up at the ceiling. Make

tiny pulses upward for 15-20 repetitions.

For more of a challenge, flex the lifted foot, and pulse up with the energy in your heel for 15-20 more reps.

Superman Booty Lift

Jenny Sugar

For a challenging variation on your standard Superman, the added power of this booty lift is all worth the extra effort:

Lie on your belly and hold an exercise ball between your feet. Engage your abs and extend your arms straight out

in front of you.

As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then

slowly release your body back to the floor.

Repeat for a total of 10 lifts.

More from FitSugar:

Thigh Burner: Sit in Chair, Minus the Barre

Essential Strength-Training Moves For Runners

20 Simple Ways to Get Better Sleep Tonight

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