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nzgirl Quickies: Top 5 exercises to get bootylicious
Everyone wants a toned butt and it’s not as difficult as you think! Simply add these five simple exercises into your daily routine for near instant results.
1. Dumbbell squats
Hold a dumbbell in either hand, stand with your back straight and your legs apart. Slowly squat down - the motion is similar to sitting on a chair – keeping your glutes tight. Keep your back straight and make sure you do not lean forward. Push back into the upright position. Repeat.
2. Step ups
These exercises are a simple and effective way to tone up. Stand straight in front of a step (or any raised surface), with your arms flat at your sides. Step with your right leg up onto a raised surface, squeezing your glutes at the same time. Repeat with left leg and alternate for the desired time. To add to this exercise try extending your arms forward while stepping, or raising them above your head as if doing a star-jump.
3. Leg raises
Stand with your feet apart and your back straight. Hold your arms straight in front of you, palms facing downwards. Bend your right leg and raise it off the ground. Hold it in a fixed raised position. Extend your left arm above your head and hold for three seconds, and then return to original position. Alternate between arms for a total of 10. Switch legs and repeat.
4. Toe taps
Lie flat on the floor with your arms on your sides. Lift your feet and bend both knees to 90 degrees. Bring your left foot down and tap you toes on the ground, repeat with your right foot. Alternate.
5. Running
While the previous exercises specifically target your glutes, running is an excellent cardio workout which uses all your body’s muscles and helps with general fitness. It is also a great way to achieve a toned butt.
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