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This prone version of a jumping jack is sure to fire up your glutes, says Rick Richey, a master instructor for the National Academy of Sports Medicine and owner of R2Fitness in New York City. During the move, make sure your knees stay straight, feet are always off the floor, and focus on squeezing your glutes. As your legs move apart, you can emphasize the upper and side glute fibers more, and as you bring your legs together, you are still very much activating those cheeks.
How to do it: Lie facedown on the floor or mat. Extend your arms and legs into an 'X' shape and then do 'jumping jacks' in this position (no actual jumping involved). Do 3 sets of 30 seconds.
If you feel this move in your lower back, Richey recommends lowering your arms and chest to the floor and just doing the leg movement until you feel ready to add the upper body.
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