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Work on your bottom line

David Kirsch, a celebrity personal trainer and nutritional consultant, knows butts. He wrote the book on them. Really. David Kirsch's Butt Book (David Kirsch Inc.) offers a series of exercises to shrink, narrow and/or tighten your bottom.

We asked Kirsch to walk us through three butt exercises to improve our bottom line. On each, start in a standing position. Have your feet shoulder-width apart, your core tight, shoulders back. After your workout using all three exercises, take a day off.

"If you're doing it properly, you'll need a day off," he says.

You should notice improvement in a couple of weeks.

Crossover lunge: "Take your left leg, step forward and across the right leg and down into a lunge. Instead of the traditional lunge, you're taking your leg and crossing the other leg and lunging down. It's more than the quadriceps and the glutes. It's also working the outer part of the thigh and the outer part of the butt. So for somebody, for example, who has a pear-shaped body . . . what they're doing is firming and lifting what you already have. Do 15 to 20 repetitions for each leg. Do a lunge, come back to the starting position.

"When you do a lunge, one of my catchphrases is, 'Put your brain in your butt.' The idea behind that is to really focus on your butt, not your thighs. When you do the lunge, when you're stepping in with your left leg, really anchor in your leg heel.

"What you should feel, if you're anchoring in your heel, you're going to feel the energy through your calves, your hamstrings, right into your glutes.

"I write in the book it's great as the enemy of saddle bags. You're not only lifting and toning your butt, you're working the outer parts, shaving off that fat."

Platypus walk: "This is going to focus on the inner thighs and lower part of the butt. It's like having a butt-lift. You're going to start in a plie position, wide stance, second position (toes turned out), hands on your hips or behind your head. You start in the second position, but go down into a squat, so your thighs are parallel to the ground. Knees are out, toes are out, knees are in line with your heels.

"You're going to waddle like a duck, back and forth, so your right leg will come forward, then your left leg, and you maintain the squat the entire time. Take five to 10 steps forward, then go in reverse. You don't turn around; you go in reverse. Forward-reverse, forward-reverse. Three to five times. In the beginning, you will be able to do it a couple of times. You'll feel it right away. The stronger you get, the more you can increase the number of times you do it."

n Sumo lunge: "This is something I created for Heidi Klum. I'd been working with her a lot before babies, and I've done them with her since. Lift your right leg, right knee up, do a circular roundhouse. Swing your right knee out to the side. Land (out to the side) in a wide stance squat. The position's going to be squatting like a sumo wrestler. And give the same attitude."

"Come out of the squat, bending at the waist and lifting your right leg, kick out, leading with your heel.

"Do 10 to 15 on each side. It's really cardio intense. Here the idea is you're not only sculpting the outer thighs and lower part of your butt, but it's also cardio, and cardio is melting fat."

Work on your bottom line 04/08/11 [Last modified: Friday, April 8, 2011 5:30am]

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