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Resistance Band Workout: 7 Moves for Sculpted Buns

Tighten Up Your Tush

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Boost your booty burn (and get faster results) with these sculpting moves that use nothing but a resistance band. This tool is super effective and super portable, so you can fit in a targeted toning session anywhere—at home, on the road, or at the gym.

How it works: For best results, do these moves as a circuit (back to back with little rest in between) up to 3 times in a row after a cardio session or within your strength routine. Do the full workout three to four days per week.

You'll need: A flat resistance band without handles. (Click here to see a few we love.)

RELATED: 6 Butt Exercises That Work Wonders

Booty Skate

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Reps: 20

How to do it: Tie band in a loop around legs at shin level (band should be taught with feet hip width). In a slight squat, step left foot out to the side as wide as possible, swinging right arm forward (that's one rep).

Quickly step right foot out to side, swinging left arm front. Alternate stepping side to side, as quickly as you can, 20 times.

Split Squat Fanny Lifter

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Reps: 20 per side

How to do it: With band still tied at shin level, move into a split stance with right foot forward and left heel lifted. Lower into a squat, keeping weight centered over right foot, pushing hips back, reaching both arms out in front of chest.

Stand up, bending elbows back behind body, lifting left leg up behind hip (keep chest upright—don't lean forward). Lower left foot to starting position and repeat. Do 20 reps in a row on each side.

Perky Cheeks Deadlift

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Reps: 20

How to do it: With band still tied in a loop, stand on band with feet hip width, holding knotted end with both hands. Bend knees slightly, hinge forward from hips until chest is almost parallel to the floor, keeping back naturally straight and abs in tight. You should feel a slight stretch in your hamstrings in the "down" position. Maintaining straight spine, engage your glutes to bring body back to start position. Do 20 repetitions total.

Bikini Bottom Sculptor

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Reps: 20 per side

How to do it: With the band looped around legs at knee level, lie on left side and prop upper body up on left elbow with knees bent and hips stacked. Bring right hand behind head, flex feet, and brace abs in tight.

Lift hips, turning right knee out to side, pressing into band, keeping inside edges of feet together. Lower back to start. Do 20 reps in a row on each side.

Kick Butt Extension

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Reps: 20 per side

How to do it: Lie faceup with both legs extended, arms bent by sides, holding ends of band. Bend right knee into chest, with right foot in the center of band (try to position band along the arch of your foot so it stays in place).

Press elbows into ground and lift hips off floor as right leg extends out straight at a 45-degree angle. Lower back to start. Do 20 reps in a row on both sides.

Resisted Booty Bridge

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Reps: 20

How to do it: Lie faceup with knees bent, hip-width apart, feet flexed. Place the band across pelvis, pressing the ends into the floor by sides of hips.

Brace abs in tight, squeeze glutes, and quickly drive hips up into bridge. Hold for 1 count, and then slowly lower for 3 counts to return to start. Repeat 20 times in a row. (Make it easier by adding more slack to the band, harder by pulling it tighter across hips).

Photography by: Vanessa Rogers


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