5 Exercises For Best Ass Ever


1. Squat Jumps

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Stand with your feet wider than hips-width apart, toes facing forward. Keeping your chest high, bend your knees about 90 degrees. Drive your arms backward, then bring both of them up in front of your face to generate momentum as you extend your legs and jump straight up. Land with your feet in starting position, knees soft to complete one rep. Continue without pausing.






2. Single Leg Deadlifts + Knee Raise

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Stand with your feet together holding one dumbbell with both hands, palms cupping each end. Shift your weight into your left leg and bend forward from the waist to let the dumbbell hang down in front of you as you extend your right leg, toes pointed, straight behind you. After briefly placing the right foot back down on the ground, come back up to starting position and curl the dumbbell in toward your chest, keeping your elbows close to your sides. At the same time, lift your right knee straight up to hip-height. Drop your right foot to the ground and extend your arms to bring the dumbbell back to starting position. That’s one rep.


3. Alternating Reverse Curtsy Lunges With Dumbbells

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Hold one dumbbell in each hand and let them hang along your sides while you stand with your feet about shoulders-width apart, toes facing forward. From this position, lift your right foot and take a large step diagonally backward to the left. Keeping your shoulders stacked over your hips, bend both knees 90 degrees. Press into the front heel to come back to starting position and repeat on the opposite side. Continue to alternate sides.






4. Low Skaters

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Stand on your left foot and reach your right leg behind the left and out to the side as far as you can. At the same time, bend your standing leg enough to reach your right hand to the floor. In one dynamic movement, push off your left foot as you swing the right leg straight out to the right, hopping onto it as you bend your right knee and reach your left foot behind the right one and out to the side as far as you can. Then tap the floor with your left hand. Continue alternating sides.


5. Extended Leg Rainbows

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Get on all fours with your hips stacked over your knees, and come down to your forearms so your elbows are directly beneath your shoulders and with palms side-by-side, pressed against the floor. From this position, extend your right leg behind you and tap your toes to the ground about a foot out to the right. Engage your butt to lift the leg straight up and into a high arc, tapping the toes on the ground behind you about a foot to the left of your body. Continue to trace the arc back and forth, switching sides after 30 seconds.

Optional EquipmentTwo 5- to 15-pound dumbbells





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