3 Quick Exercises for Your Best Butt Ever

Tone your glutes, quads, hamstrings, and abs with these three quick moves demonstrated by Amanda Butler, a fitness instructor at NYC’s The Fhitting Room.

  1. The Kick Back

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From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes.  to return to starting position Repeat this 15 times and keep your knee off the ground until you’ve finished. Switch legs and do two sets of these.

  1. The Kick Back With a Pulse.

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From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Fully extend your leg and pulse it by raising and lowering your foot about 6 inches three times Repeat this 15 times and keep your knee off the ground until you’ve finished. Switch legs and do two sets of these.

  1. The Curtsy Lunge

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Start by standing, hold the medicine ball at your chest and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Go back to the starting position and perform a Leg lift. Perform 50 Reps on each side.

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.

Here are 4 tips to help you bind to a weight loss workout and meet your goals:

  • Schedule your workout plans.
  • Log your steps
  • Don’t do too much, too fast.
  • Don’t turn water into wine

 

 

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