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No Equipment Necessary: Lying Butt Lifts

Some of my favorite exercises are those that you can do anywhere, anytime, and without any extra equipment. This lying butt lift (aka lying butt bridge) is a fabulous way to work your booty and hamstrings, despite the fact that many people feel uncomfortable doing this move in a crowded gym. Here's how you do it:

  • Lie flat on your back on a mat with your knees bent and your arms at your sides. Feet should be hip distance apart.
  • Slowly raise your pelvis up toward the ceiling to a point where your body will be at a about a 40-45 degree angle relative to the floor.
  • At the top of the movement, be sure to really flex your butt for one second — try and make it a long second.
  • Now slowly return to the start position to complete one.
  • Do three sets of 12-15.

Fit's Tip: For a bigger burn, flex your butt for 5 seconds at the top of each move.

Join The Conversation
Digitalluv9 Digitalluv9 9 years
If you lift one leg in the air, and do the same motion as described, you can get a more difficult workout, giving you better results!! http://upfrontfitness.blogspot.com/
aimeeb aimeeb 9 years
I do these!
hadassah hadassah 9 years
we do this in pilates, and for an extra kick lift one leg and pulse
graylen graylen 9 years
My butt desperately needs these ; )
aawwdangsugar aawwdangsugar 9 years
I freaking love these! Who cares if people at the gym think I look weird doing it! When they see my butt they will re think that :)
Francoisehardly Francoisehardly 9 years
I would say the same if I went to gyms but I exercise at home and walk in the park.
gabiushka gabiushka 9 years
Hm ... I never feel comfortable doing these at the gym...
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