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二十一天健臀挑戰(zhàn)：第六天 自重訓(xùn)練Bodyweight Workout For the Butt | POPSUGAR Fitness

Better-Butt Challenge: A Bodyweight Workout That Challenges Your Backside

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Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.

Welcome to our Better-Butt Challenge. Today's workout is all about low maintenance and no fuss. And since it requires absolutely no equipment, you can do it just about anywhere! Not only does each move work to strengthen and tone the butt, but your core and legs will also be challenged.

Directions: After five minutes of light cardio, perform this five-exercise circuit twice (see reps below). Cool down with eight reps each of the two floor exercises, then follow that up with some light stretching.

Week one, day six: eight reps of each exercise
Week two, day 13: 10 reps of each exercise

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  • Stand with your hands behind your head with your elbows wide, and bring your right knee to the floor, onto a yoga or exercise mat for padding.
  • Bring your left knee down so you are kneeling.
  • Lift your right knee up and place your right foot in front of you. Bring the left foot forward coming into a deep squat, then press through your heels to come to standing.
  • Reverse the move and bring your left knee to the floor to repeat the sequence on the other side to complete one rep.
1 / 8
Standing Dirty Dog
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  • With your arms on your hips, start standing on your right leg and your left foot a few inches off the ground.
  • With your core engaged and a solid standing right leg, lift your left leg out to the side, squeezing your waist and hip.
  • Lower the left leg down, barely touching the ground with your left toes to complete one rep. Lift your left leg again and finish all your reps with the left leg before switching sides.
2 / 8
Walking Lunge With Lean
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  • Start standing on both feet, then reach your hand toward the ceiling and take a large step forward with your left foot, bending both knees to 90 degrees coming into a lunge with your torso upright.
  • Keeping your left knee bent, lean your torso forward as you straighten your right knee. You should feel your left glute engaging more deeply.
  • Press through your left heel and bring your right foot forward to meet your left, and return to standing upright while lowering your hands to your sides. Repeat this sequence of moves on the other side to complete one rep.
3 / 8
Skater Plyo
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  • Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don't let your left foot touch the floor. Keeping your chest ups, deepen the bend your in your right knee to work your glute muscles even more.
  • Reverse direction by jumping to the left leading with your left leg, allowing your arms to swing to the sides as you jump sideways, landing on your right foot. This completes one rep.
4 / 8
Single-Leg Deadlift
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  • Stand with all your weight in your right foot, abs engaged, and chest lifted.
  • Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
  • Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
  • Moving in one piece, lower your left leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep. Complete the required number of reps, then switch sides.
5 / 8
Cooldown: Side Plank Leg Lift
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  • Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.
  • Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg. This completes one rep.
  • To modify, maintain the side plank but place your right knee on the floor.
6 / 8
Coodown: Swimming
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  • Begin on your stomach with your arms extended in front of you.
  • Keeping your neck neutral and in line with your spine, lift your feet, arms, chest, and head off the floor.
  • Begin to "swim" by lifting your opposite arm and leg a little higher, then alternate sides (this completes a rep), in a controlled manner, focusing on the glutes engaging.
7 / 8
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