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You can still stay slim while building a more bodacious backside. Be sure to warm up beforehand and cool down after. Resistance training causes tiny tears in the the muscle fibers. Quadruped hip extensions: From hands and knees, contract your core muscles and keep your spine neutral. After exercise, the body repairs the damaged muscle fibers, and the muscles grow bigger and stronger in the process. If you're short on time, you can do a quick interval workout on the treadmill.

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Keep your shoulders back and your torso erect.

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Tip Get a big booty and small waist by maintaining a healthy diet, following a cardio and total body strength exercise program and doing targeted butt exercises. Squeeze your glutes at the top. Lower down until your back knee is a few inches above the ground; then rise back up. Mix up your routine — run one day, bike another, take an aerobics class or hike with your dog.

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