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6 Butt Exercises to Lift Your Rear

#1/11:

Bam Bams w/ an Exercise Ball: Step 1

#1/11:

Bam Bams w/ an Exercise Ball: Step 1

Lie belly-down on the ball so that your toes are still able to touch the ground. From here, spread your legs as wide as possible.
#2/11:

Bam Bams w/ an Exercise Ball : Step 2

#2/11:

Bam Bams w/ an Exercise Ball : Step 2

Next, with your knees only very slightly bent, lift your legs off the ground as high as possible. Pulse for 3 seconds. Repeat 15 times.
#4/11:

Side Step w/ Extension: Step 2

#4/11:

Side Step w/ Extension: Step 2

Now stand up on the bench and extend the outside leg to the side. Hold for 2 seconds. Repeat for 15 reps, then switch sides.
#6/11:

Side Lunge w/ Weight: Step 2

#6/11:

Side Lunge w/ Weight: Step 2

Now push off that leg back to starting position. To increase the intensity, add a shoulder press with the lunging leg lifted. Do 15 reps, then switch sides.
#7/11:

Russian Kicks

#7/11:

Russian Kicks

Start standing with your toes facing forward then squat as low as you can with weight in your heels, and chest lifted. Place hands behind your head. Hold your squat and do small alternating kicks forward while pulsing a few inches up and down in your squat. Do this 3 times for 30 seconds.
#8/11:

Curtsy Lunge w/ Leg Lift: Step 1

#8/11:

Curtsy Lunge w/ Leg Lift: Step 1

Start standing with your feet shoulder width apart, keeping your weight in your left foot, take a big step back with your right leg, crossing it behind your left leg (as if about to do a 'curtsy'). Slowly bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees. Be sure to keep your abs pulled in and your back straight.
#9/11:

Curtsy Lunge w/ Leg Lift: Step 2

#9/11:

Curtsy Lunge w/ Leg Lift: Step 2

Rise up from the curtsy and lift your right leg to the side. Do 12-15 reps on one side, and then switch sides.
#10/11:

Bridge w/ Leg Pulse : Step 1

#10/11:

Bridge w/ Leg Pulse : Step 1

Lie flat on your back with your arms at your side and knees bents at 90 degrees and one leg lifted in the air.
#11/11:

Bridge w/ Leg Pulse : Step 2

#11/11:

Bridge w/ Leg Pulse : Step 2

Now push your hips upward as high as you can while squeezing your glutes and hamstrings. With your foot flexed, pulse up and down. Try doing each side for 30 seconds, then repeat.
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