Great Exercises for Your Butt - Doggy-Style Exercises





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Published on Mar 18, 2011

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In this video,
Mahalo's fitness expert Torri Shack explains how to strengthen your butt with doggy-style exercises.

Getting Started

Since you'll be on all fours, you may be more comfortable performing these exercises on a yoga mat, towel or any other soft surface you can put between you and the floor.

Muscles Worked

This exercise works your gluteus maximus, also called glutes, which are your butt muscles, and your hamstrings, which are the muscles located on the backside of your thighs.c 

To start, get on all fours, hands shoulder-width apart and knees hip-width apart. Make sure that you keep your back parallel to the ground (not arched) and you neck in line with your spine. From this position, there are a few variations:

1. Lift your leg straight up and back so that your foot moves towards the ceiling. Return to the starting position without letting your knee touch the ground for one rep. Perform 15-20 reps on each side.
2. From the starting position and keeping your leg bent at the knee, raise your leg out to the side. You'll resemble a dog lifting its leg to pee. Return to the starting position for one rep. Perform 15-20 reps on each side.
3. As a variation to the second option, once your leg is parallel to the ground, shake your leg up and down slightly to increase the burn in your glutes. Perform 15-20 reps at the end of each set of the second type you do.

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