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Step by step: Better butt moves

Krista Stryker is the founder of 12 Minute Athlete, a website providing free, incredibly effective high intensity interval training (HIIT) workouts and awesome fitness motivation. Get more from Krista on Twitter.

Firm, tone and lift your behind

Get ready for swimsuit season with this minimal-equipment, do-it-anywhere workout! You'll have a better butt in no time.

Firm, tone and lift your behind

You don't have to do leg lifts all day or spend hours at a gym just to get the posterior you've always wanted. Full-body exercises will give you a more balanced, well-rounded body and a better butt. And as a bonus, when you focus on your entire lower body instead of just your bum, you'll burn more calories in your workout overall.

So leave your excuses at home, grab a sandbag and get ready for swimsuit season with this workout that's sure to give you a firm and toned butt like no other.

The Better Butt Move Workout

Repeat five times:

  1. 50 high knees
  2. 10 sandbag squats
  3. 20 walking lunges
  4. 10 squat jumps
  5. 10 side lunges using a sandbag


No sandbag? Just fill a backpack or duffel bag with a few heavy things and get started. Or just do the exercises sandbag-free.


High knees

Firm, tone and lift your behind

Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly lower it to the ground, and then follow immediately with your left knee. Continue alternating knees, working as fast as possible.


Sandbag squats

Firm, tone and lift your behind

Stand with your feet hip-width apart with a sandbag or heavy backpack on your shoulders. Pull your shoulders back and engage your abs, and then push your butt and hips back as if you were sitting in a chair. Keeping your weight on your heels, go down until your thighs are parallel to the floor while holding onto the sandbag. Return to the starting position and repeat.


Walking lunges

Firm, tone and lift your behind

Start in a lunge position with your knees touching or almost touching the floor. Without pausing, alternate legs while moving forward, bringing your opposite leg forward into a lunge position. Continue alternating legs. For an added challenge, hold something heavy.


Squat jumps

Firm, tone and lift your behind

Stand with your feet shoulder-width apart. Lower yourself into a squat position with your thighs parallel to the floor. Jump up as explosively as you can. Land in a squat position and repeat.


Side lunges using a sandbag

Firm, tone and lift your behind

Stand up straight while holding a sandbag over your shoulders. Bend one knee parallel to the floor while bringing the other leg straight to the side. Raise yourself up and repeat on the opposite side.

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