Tone your butt with this weight-free workout video featuring glute exercises inspired by the shapely behind of Kim Kardashian. If Kim appears on Dancing with The Stars will she lose her booty?
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[Music Playing] Sarah: Hi everyone! Welcome to diet.com video. I am Sarah, your host and I once again joined by Stephen Cabral, Body Transformation Expert. And, today, he is going to show me how to get a booty like Kim Kardashian. So, what moves do you have in certainly today? Stephen: We are going through basically four moves. So, a little bit of a circuit. We are going to do the bird dog on the start. Next, it will be followed by donkey kicks, then we are going to do a curtsy lunge, which you may not have heard before and then we will finish it up with an airplane, kind of like the brave warrior from yoga. Sarah: Well, the titles are broad and it is definitely intriguing, so I guess let us get started. Stephen: All right, let us do it. So, what we are going to do is we are going to have you place your hands directly below your shoulders, knees directly below the hips. Now, see your back really is nice and flat like a table. All right, so, keeping your core engaged, I want you to raise your left arm and your right leg simultaneously and I want you to put your thumb up into the air, good and into the ceiling, squeeze the right glute, legs out straight, come back down slowly. Now, alternate sides, so lift the right arm and the left leg squeezing your left glute, this is the most important part because if we are not squeezing the glute, we are not working it efficiently, so we need to squeeze, come back down slow. [Demonstration] All right, so, let us stay in the same position. That was great. Next one, I want you to do is to lift one leg up in the air and try to kick the ceiling with one heel. All right, so up in the air, kick straight up and then try not to arch back too much. We are going to do the same leg. All right, the same leg for all 15. Kick up, hold for a second to the top and they came back down slow. Good, squeeze hard, so you actually want to kick forcefully, this is called donkey kicks. You literally want to give a nice kick, come back down slow. Try not to turn your hips too much, good, and try to kick with the heel. Nice job. Let us switch sides, nice work. So, 15 reps in this side, watch that back, do not arch too much. That means, when you kick tighten your abs and tighten your core muscles. [Music Playing] Next step, you are going to transition and you will stand on up. We are going to do a curtsy lunge. So, most people know about forward lunges maybe even lateral lunges to the side, but a curtsy lunge, you are actually taking your body from this position, nice and tall, and we are going to take one leg and step behind and back of the opposite leg. So, we are stretching that left glute and coming right back in and then right back up and over to the side, good, keeping the chest up the whole time. [Demonstration] That is pretty good, nice job. This is the first time you have tried this, right? Sarah: Of course. Stephen: All right, so let us take out the hands on the hips and let us keep it going because that you feel balance, I want you to use your core to keep you balanced and engaged. Good, you should feel a stretch too in the left side, right, when you come into it. Good work and let us switch now, left leg going behind you, good, and sit into the heel of the front foot. So again, we are sitting to that right side of right glute. All right, last one coming up, one more, good, breathe it right out, awesome job. [Music Playing] So, this last exercise is actually, it is a nice one to strength the hamstring, stretch the glute, but also work on almost an isometric stabilization. So right here, you are going to keep your abs in tight and I want you to balance on the heel of that opposite leg, shift this one leg back nice and slow and balance as you step forward. Good, so this time you keep your arms parallel with your shoulders, straight line and straight cross. Come back up, so stand up, try to flip that foot touch and then right back down in the next one. So I made it a little more difficult. This e

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