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Five ways to train your butt in 2020

Keeping her glutes tightened and toned : Stock Photo
Image: getty
When was the last time you worked your butt. You've always wanted a sexy, curvy butt; a butt that has the power to stop a serious business talk or, maybe, change the hand of time. I bet you are at the right place. Welcome to the home of fitness.

1. Hydrants With Leg Extension

Bend on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Keeping your knees bent at a 90-degree angle, lift your right leg out to hip height, then extend your raised leg straight out to the side. Pause before you bend your knee again and bring your leg back to starting position to complete one rep.The view from the back is breathtaking.

2. Rainbows

Bend on all fours again with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift your leg back to starting position, then lower your leg to tap the floor about a foot to the left of your kneeling foot.

3. Curtsy Lunges

Stand with your feet hip-width apart and your hands pressed together at chest level. Keeping your hips square, step your left leg diagonally behind you and bend both knees at a 90-degree angle, keeping the knees behind the toes. Pause, then press into your right heel to return to standing position as you extend your left leg into a side kick. 
4. Heel-Lifted Sumo Squat
Start with your feet slightly wider than shoulder-width apart, toes pointed outward. Lift your left heel. With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance.
5. Bear Plank Leg Lifts
Start in a plank position with your shoulders stacked above your wrists and your body in a straight line between the top of your head and your heels. Lift your right leg and bend the knee 90 degrees, bringing your heel toward your butt. With a flexed foot, squeeze your glutes and raise your right heel toward the ceiling as high as you can.
6. Sumo Squat to Calf Raise

Start with your feet wider than shoulder-width apart, toes pointed slightly outward. Keeping your knees over your ankles and chest high, bend your knees until your thighs are parallel to the ground. With control, raise one heel as high as you can without compromising your form. This style looks more like twerking. I bet you will look beautiful from behind after this. Thank me later 

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