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20 Minutes to a Dancer’s Dent
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20 Minutes to a Dancer’s Dent

Dancers’ bodies are enviable in just about every way, especially those ballerina buns! Anyone who has seen a dancer in tights knows we’re not talking about topknots here—what we’re after is a booty so sculpted you can see a small concave “dent” on the outside edge of the upper thighs. While dancers’ long days in the studio help perfect their physiques, you don’t need to spend countless hours performing plies and arabesques to get that coveted booty. This 20-minute routine targets the gluteus medius (side of the rear) with high rep movements to zap fat and give your butt a boost.

RELATED: Fitness Tips from New York City's Best Dancers

How it works: Perform each exercise back to back for 1 minute. Repeat the entire series on the left leg, then do it twice more on the right leg.
You will need: Mat, Resistance band
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20 Minutes to a Dancer’s Dent
20 Minutes to a Dancer’s Dent A
20 Minutes to a Dancer’s Dent B

Recommended:

Sets:
2 per side
Reps:
AMRAP for 1 minute
  1. ALie on right side with right leg bent at a 90-degree angle and left leg extended out at a 45-degree angle behind hip.
  2. BKeeping abs engaged and left foot flexed, lift left leg up and down an inch.
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Leg Circle
20 Minutes to a Dancer’s Dent A
20 Minutes to a Dancer’s Dent B

Recommended:

Sets:
2 per side
Reps:
AMRAP for 1 minute
  1. ALie on right side with right leg bent at a 90-degree angle and left leg extended out at a 45-degree angle behind hip.
  2. BKeeping abs engaged, make small clockwise circles with left leg. Switch to make counterclockwise circles after 30 seconds.
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Kick Back
20 Minutes to a Dancer’s Dent A
20 Minutes to a Dancer’s Dent B

Recommended:

Sets:
2 per side
Reps:
AMRAP for 1 minute
  1. ALie on right side with right leg bent at a 90-degree angle and left leg extended out at a 45-degree angle behind hip.
  2. BKeeping abs engaged, kick left leg straight up toward the ceiling (about 5 inches). Lower leg to starting position.
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Knee-Up
20 Minutes to a Dancer’s Dent A
20 Minutes to a Dancer’s Dent B

Recommended:

Sets:
2 per side
Reps:
AMRAP for 1 minute
  1. ALie on right side with right leg bent at a 90-degree angle and left leg extended out at a 45-degree angle behind hip.
  2. BBend left knee deeply toward chest, avoiding rounding spine or moving hips forward and backward. Extend back to starting position.
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Clamshell
20 Minutes to a Dancer’s Dent A
20 Minutes to a Dancer’s Dent B

Recommended:

Sets:
2 per side
Reps:
AMRAP for 1 minute
  1. ALoop a resistance band around legs just above knees. Lie on right side with knees bent and stacked, and heels in line with glutes.
  2. BKeeping hips facing forward and heels together, lift left knee as high as possible, engaging core and glutes the entire time. Lower to start position.
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