Get A Great Butt

Plie

• stand with feet shoulder width apart, and toes pointing out
• squeeze glutes and tuck tailbone under
• bend at the knees and lower your body into a plie squat, as low as you can go without your knees going over your toes
• as you bend, raise your arms to shoulder height with palms facing down and hold for 2 seconds.
• return to start position. Continue for 20 reps.

Explosive Lunge

• stand with feet shoulder width apart
• lunge forward with left leg until knee is bent at 90 degrees directly over your left ankle, with your right knee pointing straight down towards the floor
• jump straight up switching legs mid-air so you land with your right foot forward in the lunge and left knee pointing gown toward the floor
• continue for as long as you can alternating sides as you jump

Single-Leg Squat with Towel

• stand on a smooth surface such as tiles or floor boards with feet together, and a small towel folded under right foot.
• shift your weight to your left leg and bend your left knee between 45 and 90 degrees while sliding right foot steadily out to side as far as you can
• slowly bring right leg back to start position and straighten left leg
• continue for 15 reps then switch legs

Squat Kickbacks

• stand with feet shoulder width apart and squat down holding for one count
• as you stand up raise your arms straight out in front and lift your left leg straight behind you
• lower your arms and bring your left leg back to start position
• repeat motion for right leg
• continue switching legs with 15 reps for each

Straight Leg Lifts

• Lie face down on your bed, a sturdy table, desk or ottoman with your hips on the edge of the support and your legs hanging off
• keep your legs straight and hip width apart
• slowly lift them straight behind you, squeezing the muscles in your bottom as you raise them
• hold them for 2 counts, and then lower them back to start position
• continue for 15 reps