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Exercises to Help Lift the Butt

Tone From the Floor Up: Glute Moves on All Fours

Part of exercising the body is exercising the brain with new methods. Here's a workout for your seat muscles that will lift the butt and trick the mind into a seemingly quick yet challenging tone-up routine.

Start on all fours with knees placed directly under the hips, 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 15-20 more reps.

If you still want more burn, extend your leg and tuck your hips, rounding the back out once again; extend one leg out and move up in a tiny pulsing movement. Complete 15-20 reps here. (Make sure you tuck your hips with every lift to increase difficulty.) More moves in this position: make circles with your lifted toes or flex the heel.

Photographed at Pop Physique in San Francisco, CA

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