Get your ass into shape with these incredibly easy, super-quick butt-toning exercises.

1. The Squat.


1) Stand with your feet slightly wider than shoulder-width apart, turning out your toes and knees slightly.

2) Bend your knees to lower your body like you’re sitting in a chair, keeping your chest up.

3) When your thighs are parallel to the ground, push up through your heels and toes to raise yourself back up. When you reach the top of the move, squeeze your glutes. That’s one rep.

2. The Squat Hold and Pulse. 


Pulse up and down, coming up toward the top of the squat after which sinking back down. Live inside that working variety on occasion doing larger moves and sometimes small pulses right around the lowest of the squat.

Get into basic squat shape and then after you attain the lowest of the squat, in preference to coming lower back up all of the manners handiest come half of the manner up, after which decrease backpedal into the squat. Repeat this couple of instances to “pulse”. You’ll in reality experience the burn with this one.

3. The Bridge-Up. 


Benefits: Nail your glute max, core, hamstrings, and hip flexors with this marching variation of the banded glute bridge.

Loop a resistance band around both legs, above the knee. Lie on your back with your knees bent and your feet hip-width apart.
Keeping your left foot on the floor, engage your core and squeeze your glutes as you simultaneously lift your hips toward the ceiling and pull your right knee toward your chest.
Slowly lower your hips, tapping your right foot and butt on the floor, and repeat.
Continue for reps, then switch legs and repeat the sequence. Perform equal reps per side.

4. The Bridge-Up With Leg Lifts. 


Love this backside move that works the hamstrings, too.

Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg toward the ceiling.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor and repeat three sets of 15 reps on each side.

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