4 Crazy-Effective Cardio Butt Exercises

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Sometimes you don't have time for a full cardio workout and to do some legit strength-training. But you can kill two birds with one stone.

The exercise circuit below was designed by CosmoBody hottie and certified fitness trainer Adam Rosante to tone your thighs and tighten your butt while you rev up your heart rate.

Complete 10 to 12 reps of each move in the following order, then repeat the circuit two to three times, resting as little as possible between rounds. (For an extra challenge, try it on sand — the unstable surface will make your body work harder to stay upright and ultimately boost your calorie burn.)

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1. Pencil Squats: Stand with your feet together and your arms straight up overhead, palms facing in. Draw your shoulders down your back. Hop your feet out to a wide squat, landing with your toes facing about 45 degrees out to the sides. As you lower down, bring your arms straight down, and reach behind your heels.

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2. Marching Hip Raises: Lie on your back with your knees bent, heels near your butt and arms along your sides with palms facing down. Press into your heels as you lift your hips up. From this position, squeeze your glutes as you lift your right foot up off the ground until your right knee is over your right hip. Bring your raised foot back down to the floor, then repeat on the left side. That's one rep.

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3. Lateral Skaters: Stand on your right foot with your hands along your sides. Keeping your chest lifted, bring your left leg off the ground and point your left toes as you extend your leg behind you and toward the right. In one explosive movement, bring your arms forward as you hop from your right foot to your left foot, then extend your right leg behind you and toward the left as you release your arms. That's one rep.

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4. Drop Kicks: Stand with your feet slightly wider than hips-width apart with your knees and elbows bent, hands up, and palms facing in. Keeping your chest up and your knees behind your toes, drop your butt back into a low squat. As you stand, drop your arms and kick straight up with your flexed left foot. Then, bring the extended leg back to the ground and your hands up as you lower back down to a squat. Repeat, this time kicking with the other leg. That's one rep.

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Want to try this workout in real time? Watch the video on-demand at CosmoBody, the new fitness and lifestyle video channel. (You can try a free 10-day trial here!)

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From: Cosmopolitan
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