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Sarah: Hey guys welcome back to Diet.com video. I am Sarah, your host and I am with Stephen Cabral our Body Transformation Expert, and today I have come to Stephen to find out what is the best move is to actually tone my glutes or my butt, I guess, and I especially like to feel the burn. So what is the best move?

Stephen Cabral: Well, one of the best move is definitely to feel the burn, feel those group muscles activate is the bird dog or quadropad pose. We are going to get into the Bird Dog. So we are getting to a quadropad which is all fours, hands are directly below your shoulders and knees are directly below your hips. Very important to line up correctly and your back is flat, so we don't want you up high or down low with the actual waist in core.

So we keep the core muscles engage. Now what we want to do is, raise your right arm and your left leg at the same time. So you activate and squeeze the glute. If you are not thinking about squeezing your glute, this isn't going to be a great glute exercise.

So we need to activate and then come down slowly and we are going to alternate side. So now right leg up, squeeze the glute lift the shoulder, squeezing activating the right glute, coming back down slowly so just hold for a lot of second at the top. I say hold for as long as you need to, until you feel stable, and then come back down slowly.

We can do is make a little more difficult. So Sarah is going to try to raise her right arm and right leg at the same time, good, and then come back down, that's pretty good, nice job. Very good exercise and this one is not easy and then you come back down slow. You try not to tilt your hips one way or the other or shoulders, you stay nice at level and you lift your arm and leg on the same side at the same time and that's it, fantastic job today.

Sarah: Hopefully you guys enjoyed this video and we'll see you next time.

Sarah: Hey guys welcome back to Diet.com video. I am Sarah, your host and I am with Stephen Cabral our Body Transformation Expert, and today I have come to Stephen to find out what is the best move is to actually tone my glutes or my butt, I guess, and... click to read more