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Glutes

Berry and yogurt parfait is a perfect dessert for the Fourth of July.

By JILL WENDHOLT SILVA
The Kansas City Star

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Want a great trunk to carry around? Do these glute-forming exercises and cardio blast from Atlanta personal trainer Tina Gee, and you’ll have buns of steel in no time.

CHAIR BRIDGE

Lie face up on the floor with knees bent at 90 degrees and heels hip-width apart on the seat of a chair. Press your heels into the chair, tighten your butt muscles to lift your hips. Advanced: Lift until knees, butt and back are in a straight line. Lower your hips to within an inch of the floor. Do two to three sets of 8 to 10 repetitions.

SQUAT

Stand with feet shoulder-width apart and place your hands behind your head. Squat with your back straight, chin up and rear-end out, as if you were sitting in a chair. Push through your feet to slowly lift yourself upright. Try to squat until thighs are parallel to floor. Advanced: Add a jump after coming upright from the squat. Do two to three sets of eight to 12 repetitions.

CARDIO BLAST

Start with feet together, arms bent with fists in front of chin. Squat. After pushing up from squat, kick right leg out to the side and as high as possible. Bring leg back to starting position. Do 10 to 15 repetitions. Switch to kicking left leg out to side. Do 10 to 15. Do this cardio workout between each move.

KNEE LIFT

Get on hands and knees. Pull abs in and slowly lift left knee up and out to the side so that the hip, knee and foot are on same plane and parallel to the floor. Return to starting position. Complete eight to 12 repetitions for left leg, then switch to right. Do two to three sets on each leg.

LEG LIFT

Lie on your left side with left arm bent so head can rest on left palm. Align elbow, back and left leg. With both knees slightly bent, lift right leg up, hold at the top for five seconds and slowly lower so that top heel is in front of bottom toes. Do two to three sets of 10 lifts on each side.


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