So you know how dogs lift their leg to, um, pee...? Well, this move is a lot like that, minus the actual peeing.

For this move, start on your hands and knees, with your hands right below shoulders and your knees hip-width apart. Keeping the knee bent at 90 degrees, lift your leg outward as high as you can, at least to your hip height, then come back down. Bonus if you want to/can extend your leg straight then bring it back to 90 before bringing it back to the floor. Do all of the reps you can on one side before switching to the other side.

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All this animal imitation — first dogs, now donkeys. This move targets the deep glute muscles, building it from the inside.

Same position for this one, hands and knees. This time, instead of going out to the side you want to take your heel like you're kicking the ceiling with a flexed foot, all while maintaining a 90-degree bend in the knee. Keep your back straight — no arching. And don't dump all your weight to the supporting leg as you get tired, keep good form.

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Man! Those Bulgarians really know how to work that a$$.

Start with your right leg down, your left leg behind you resting on a chair or weight bench. Squat down keeping your knee directly over your ankle — you should always be able to see your toes. Your front leg is doing all the work. Come back up and do all your reps on this side before switching to the other side.

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Before you start squatting, have fun with this one by putting one leg down really hard, then the other, then clapping and looking super mad, like you're going to eat your wrestling opponent (just like a real sumo wrestler). Then do your reps. The sumo squat targets your inner thighs as well as your glutes — you're welcome.

Spread your legs out further than hip width and point toes at 45-degree angles. Bring your butt down until your butt is even with your knees. Come back up and repeat.

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On all of these exercises, always keep your core tight. Don't forget a warm up, cool down, and stretch! Drink lots of water. There are lots of good examples of all of these exercises, plus excellent yoga for stretching, on YouTube.

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