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In fact, some data suggests that up to 90 percent of all adult women have cellulite somewhere on their bodies. Strength training — especially when combined with diet and cardio — can reduce body fat and sculpt muscles, helping erase some of those butt dimples. This functional move targets your glutes.

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Come again? Okay, hear us out. So why should your workout be one-size-fits-all?

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Back to Exercise. Stand with your feet shoulder-width apart, feet facing forwards and hands stretched out in front. Lower yourself by bending your knees as if you were preparing to sit down on a chair.

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You can easily build a stronger butt by doing exercises and activities that target all the muscles in your glutes. Your glutes are made up of three different muscles—the gluteus maximus the largest musclethe gluteus medius, and the gluteus minimus. The key to firm glutes is to hit all of these muscles from different angles and with a variety of exercises and cardio activities. You can't always change the shape of your glutes, but you can make them firmer and stronger with the right exercises.

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The difference between buns of steel and buns of, well, pants are these 10 bum-blasting exercises. We tried 'em — now it's your turn. Get moving!

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Want mini-skirt worthy legs? These moves will get you there in no time at all. Pick a few moves, or try them all to sculpt your butthamstrings, quads, thighs, and calves.

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Pairing regular exercise with a healthy diet full of glute-growing foods is one of the most effective strategies to help maximize results. In particular, dietary protein is important for building and maintaining muscle mass — especially after exercise 1. Other nutrients, such as carbs, healthy fats, and antioxidants, also promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and enhancing recovery 234.

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Want a peach emoji-worthy butt? Good news, though: It's not all about aesthetics. These butt-lifting exercises are the best way to hit every angle. Add them to your weekly routine you'll be part of the peach gang in no time.

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This circuit workout is designed to tighten and tone all the muscles on display in those teeny bikini bottoms, including your lower back, abs, hips, thighs, and glutes. The best part: You don't need any equipment, so you can do these moves anytime, anywhere even at the beach! How it works: After a brief dynamic warm-up try 3 to 5 minutes of basic moves like marching or jogging in place, jumping jacks, and squatsdo the moves below in a circuit format back to back with little or no rest in between for the recommended number of reps.

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We all know and love the basic squat. Oh, and good luck sitting down tomorrow. Lie on your back with your knees bent and the soles of your feet on the floor. Extend one leg.


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