Your flat butt workout

Your flat butt workout

Hip check

Works: butt, abs, hips

Lie faceup, knees bent, feet flat. Squeeze glutes and lift hips off floor for three counts, forming a straight line from shoulders to knees (as shown). Hold for two counts and lower to floor for four counts for one rep. Do 12 reps.

Power point

Works: butt, back, abs, hips

Start on hands and knees with back straight, wrists directly beneath shoulders. Take three counts to simultaneously extend left arm and right leg in line with body (as shown); hold for two counts. Switch sides; repeat for one rep. Do 12 reps.

Rear end reach

Works: butt, obliques, legs

Stand with feet hip-width apart. Step with right foot into a side lunge so right knee aligns over right foot and left leg is straight; as you lunge, twist torso and reach for right foot with left hand (as shown). Push off with right foot to return to standing. Repeat on left side for one rep. Do eight reps.

Kick butt

Works: butt, hamstrings

Start on hands and knees with back straight, wrists directly beneath shoulders. Squeeze glutes to lift right leg, and, keeping knee bent at a 90-degree angle, push sole of foot toward ceiling until hamstring is aligned with torso (as shown). Be careful not to arch your back. Return to start; switch sides and repeat for one rep. Do 12 reps.

Step master

Works: butt, legs

Stand facing a step, a 5- to 8-lb weight in each hand. Place right foot on step. In one fluid motion, press down on right heel and lift body until you are balancing on right leg with left knee lifted, thigh parallel to floor (as shown). Release knee and step back to floor with left foot, then with right foot. Repeat on opposite side for one rep. Do eight reps.

Take a bow

Works: butt, thighs

Stand with feet shoulder-width apart. Hold a 9-pound bar flush against your back, grasping it behind head with right hand and at the small of back with left hand. Keeping back straight, sink into heels, push hips back and slowly bend at hips until torso reaches a 45-degree angle (as shown). Contract glutes and shift hips forward to return to upright. Do eight reps.

Original article and pictures take www.self.com site