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Butt Exercises: 6 Of The Best Ways To Sculpt Your Behind

06/27/2013 05:05 EDT
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Summer's all about working out that bikini body and getting your assets in order may just come down to six moves.

Leandro Carvalho, celebrity trainer behind the "Brazil Butt Lift"—who has also worked with supermodel Alessandra Ambrosio—has narrowed down the half dozen moves he says will help you tone and shape your butt before you hit the beach.

Carvalho's "triangle training" method works three major areas of your butt: the gluteus maximus, medius and minimus.

"When you work the butt muscles from multiple angles you’re not only working those specific muscles, you’re also working the 'heads' of the muscles, the parts that attach to the pelvic bone (which provides support between the upper and lower parts of your body) and your hamstrings," he said in a statement.

But you shouldn't solely rely on six moves to magically shape your butt. Along with an active lifestyle and healthy diet, toning your body requires commitment and discipline. According to Dr. Oz, fat is more prone to go to your buttocks, and slimming down this area can be done by eating complex carbohydrates (like wholegrain foods) that help your body get energy without storing much fat.

And all this "extra weight" you may carry on your behind and thighs may not be that bad after all. One study from the University of Oxford and Churchill Hospital in the U.K. found people who carry fat in their thighs and butts also carry extra protection against diabetes, heart disease and other conditions related to obesity, according to ABC News.

But certainly a little exercise won't hurt. Check out Carvalho's six butt moves for summer:

6 Best Exercises For Your Butt

The Suspended Clam

Lie on your right side with your right arm bent, your elbow on the floor, resting your head on your hand. Bend your knees and bring your legs forward to 45 degrees. Make sure that your heels are

in line with your spine and your hips are stacked one on top of the other. Lift both feet off the floor, pointing your heels up towards the ceiling. Keeping your feet together, rotate and raise your top knee up and to the back, rotating your leg from the hip and the sides of your buttocks and hip.

Repeat five to 20 times before switching sides.

The Corkscrew

To slim and sculpt your way to a perfect butt, lie on your left side

with both knees bent at a 90-degree angle and your right palm on the floor in front of your chest. Bring your top knee towards your chest and rotate your hips so your knee is pointing towards the floor. Flex your foot so your heel points towards the ceiling and then lift and lower your top leg until it almost touches the floor.

Complete 10 to 20 reps before switching sides.

The Ipanema Walk

Start off in a reverse lunge with your knee bent at a 90-degree

angle in line with your ankle. Your back knee approaches, but doesn’t touch the floor. The arm opposite your front knee is raised to chest level and bent at a 90-degree angle for balance. Your other arm should be held straight out to the side. Raise your

back leg behind you while squeezing your butt, swing your back leg forward and switch your arms and go into a deep lunge. Keep your chest lifted, lift your front knee and lean forward as you swing your leg back and switch arms to go back into a lunge.

Repeat 10 to 20 times then switch legs.

The Cocorina

Start with your feet hip-width apart, your abs pulled in and your

arms raised straight out in front of you. For level one: squat with your weight in your heels and grab the back of both calf muscles with your hands. Hold for four seconds before returning to your starting position.

For level two: squat and bring both hands down to hold your ankles from the outside. Hold for four seconds before returning to

your starting position.

Complete 10 to 20 reps.

The High Heel

Place your hands at the back of your head and lift your heels so your weight is shifted to the front and you’re balancing on the balls of your feet. Lift your chest, tighten your abs and draw your

shoulders back and down. Next take two small steps to the left while squeezing your butt. As you take the steps bring your hands down to your butt. Return your hands to the back of your head as you take two small steps to the right.

Repeat for a total of 10 to 20 reps (one rep equals two steps in each direction).

The Squat Arabesque

Start with you feet shoulder-width apart and knees slightly bent. Keep your knees behind your toes while shifting your weight to the heels of your feet. Raise your leg behind you while leaning forward and raising your arms above your head.Keep your hips square and bring your leg back to down and go into a deep squat.

Repeat on other side, alternating for 10 to 20 reps.