This fitness ballet exercise makes your butt round –

(Luciano Muinhoz/)

You don’t need heavy shin guards (or countless squats) to achieve a sculpted butt. Just a mat! “The butterfly glute still works the breeches region, an area little explored in traditional gym movements”, says physical educator Betina Dantas (@balletfitness), creator of fitness ballet. Make no mistake: even lying down, you will feel the region burn.

Read more: Ballet fitness: training that draws the body and burns 740 calories

Betina Dantas teaches

– (Luciano Muinhoz/)

A. Lie on your right side and stretch your right arm while using your left arm as a support in front of your chest. Keep both legs bent and, keeping your toes touching each other, point your right knee forward and your left knee toward the ceiling.

B. Without changing the angle of your leg, bring your left knee down until it touches your right, pointing your left foot toward the ceiling. Return to the starting position and restart the movement smoothly. 4 x 30 reps (each side).

If it’s too hard, reduce the reps!

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