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Playing beach volleyball in the sand while vigorously moving in all planes of motion is a great way to lift and tone your rear, but unless you have year-round access to a sunny beach, it’s not always a realistic training option. To help you score a perky beach volleyball butt without ever stepping onto a court, fitness expert and pro volleyball athlete Nora Tobin designed this simple plan. Follow along as she demonstrates the moves to effectively target all the muscles in your glutes and hamstrings.

How it works: Do 1 set of each exercise back to back. Repeat the full circuit twice more. Do this workout three days a week and you’ll transform your rearview in no time.

RELATED: 11 Yoga Poses for a Great Butt

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