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Who Wants a Better Backside?

Not only are these moves terrific for shaping your butt, you also don’t need much equipment or room to perform them. All you need is a set of dumbbells and a desire to fill out your skinny jeans in all the right places. So, let’s get started!

One set of each exercise should be completed with very little rest in between. After one set of all three exercises has been completed, rest for 60 seconds. Repeat circuit for a total of three sets.

Split Lunges

• Grab your dumbbells and place a bench or sturdy chair behind you.
• Facing away from the bench, place your left foot behind you on the bench.
• Keeping back straight and shoulders back, bend your right leg parallel to the floor. (lunge position)
• Straighten right leg and return to starting position.
• Do 12 to 15 reps and switch legs.

Stiff-Legged Deadlifts

• Grab dumbbells and stand with feet shoulder-width apart.
• Keeping back straight, shoulders back and head high, bend at the waist. Knees should be slightly bent, but stationary, throughout the move.
• Once back is parallel with the floor, hold for a count of two.
• Return to starting position.
• Do 12 to 15 reps.

Hip Raises

• Lay on the floor with knees bent.
• Grab a dumbbell and hold it with both hands positioned over your waist. (Rest the dumbbell on your waist; do not try to keep it lifted in any way.)
• Lift your hips up and hold for a count of two.
• Return to starting position.
• Do 12 to 15 reps.

There you have it! Three awesome moves to a better backside.


In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.

 

 

 

This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.


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