The Kickback
We love this easy move. To do it, start out on all fours. For 90 seconds, kick your right leg straight out behind you at a 45 degree angle to the floor. Do the same with your left leg. Repeat this three times.
Side-Walking Lunges
This exercise tightens up the outer part of your butt: Instead of lunging forward and backward, step out to the side, bend your right knee and lunge sideways. Repeat 10 times, and then switch to your left side.
The Hydrant
This exercise targets your glutes and hips. Start out on all fours, and keeping your right knee bent, lift it up to the side until it’s parallel with your hips (like a dog peeing on a fire hydrant). Do this for 90 seconds on each side, and repeat this rotation three times.
Kettlebell Swings
Just like stair runs, kettlebell swings burn calories and tone your bod. Start with a light kettlebell in both hands, with your feet hip width apart. (Doing this at home? Use a milk jug with a screw cap—it works just like a kettlebell.) Swing the bell toward the back of your body and then thrust your hips and thighs forward while swinging your arms in front. Squat down when you bring it back toward the ground and repeat. Do this three times for 30 or 45-second intervals.
The Hip Extension
Start out on all fours and, keeping your right leg bent, push it back until it’s in line with your spine, with your foot and upper thigh parallel to the ceiling. Do this for 90s seconds and then do the same with your left leg.
Stair Runs
Just like kettlebell swings, these torch calories and firm up your butt in one go. Start by running up stairs, one step at a time. Then switch to two steps at a time, and build your way up three steps at a time. Start out by doing this 10 times in a row, and gradually build up to more. Want to take it up a notch? Carry a medicine ball or other weight while you do it.
SOURCES: Alycia Stevenin, fitness instructor at Barry’s Bootcamp; Lindsay Ferrer, personal trainer at New York City’s Equinox Greenwich Ave.
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