Pretty much anytime you're standing on two feet, your glutes and hamstrings are hard at work. Problem is, like most Americans, you're probably spending more and more time parked on your backside in front of a computer or flatscreen.
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That's too bad, since your glutes are your largest (and possibly most powerful) muscle group and therefore an all-star calorie burner and metabolism booster... as long as you use them. Neglect them long enough and your bum becomes your body's problem child—loaded with potential, but lazy, forgetful, and unmotivated. And not so hot-looking either.
Show your buns some love with these 10 killer moves. They work the glutes and the muscles that support them (the hip flexors and hamstrings) to tighten and tone your booty and core. Whether you choose to add them to your existing routine in place of lower-body exercises or combine them for a calorie-frying buttock-toning circuit (see "Build-a-Better-Butt Workout," below) is up to you. Either way, you'll wind up with a superior posterior.
Facedown Hip External Rotation
Don't let the look of this one fool you: It is one of the most challenging and effective moves for targeting your external hip muscles, which have a major impact on your glutes.
DO IT: Lie facedown on the floor with your arms folded under your head, legs extended straight behind you. Bend your right leg, knee pointed out, and place your foot on the back of your left knee, keeping both hips on the floor (a). Contract your right butt cheek and lift your right knee a few inches off the floor without raising your hip (b). Pause, then return to the starting position. Complete all reps on the right side, then repeat on the left side.
QUICK TIP
You won't have much range of motion in this move. Focus on contracting your glutes as much as possible, rather than how high you lift your knee.
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