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Raising the barre for tight glutes

July 13, 2015

This move is called the "fold over," and it will help you build lean muscle by lifting the glutes and defining the hamstrings.

So simple. Yet so hard.

That’s the best way to describe this dance-inspired move from Suzanne Bowen, creator of BarreAmped. It looks easy and yet ... well, try it for yourself and you’ll see.

What it does:

This move is called the fold-over, and it will help you build lean muscle by lifting the glutes and defining the hamstrings. It’s for anyone who wants a Kim Kardashian booty with curves in all the right places.

What to do:

Bowen recommends warming up for five minutes or so, with either a brisk walk or light jog.

Start by standing 2 or so feet away from a kitchen counter or a chair that won’t slide away when you put some pressure on it. Grab ahold of the counter or chair, engage the core, and tilt your upper body forward as you raise your left leg behind you. Height, however, is not the point. Raise it only as far as you can without losing your form: Fight to keep hips squared to the front, and then pulse the raised leg until it burns. Repeat on the other side, remembering to keep your body, from head to heel, poised in one long line.

When you’re ready, work up to these two advanced options: Stand a few extra inches back from the counter or chair, so you have room to tilt the upper body forward even more while raising your left leg behind you. You’re not trying to get parallel to the floor, you’re just aiming for the spot that allows you to put all your attention on the working muscles. Ready for even more? Raise up on the ball of your standing foot, so you engage your calf as you tilt and pulse the opposite foot.

How much

Perform this exercise two to three times a week, working up to two minutes on either side. Remember to take a day of rest in between workouts.

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Associated Press