Suffering from cubicle butt after long hours at the office?
Try these bikini butt workouts – they lift and shape you in all the right spots in time for beach season.
Step-ups are a great dynamic exercise that really activates glutes and provides a good cardio workout all in one. All you need is a platform that is a bit higher than your knees, but you can start out with a lower platform at first until you get comfortable with the move.Simply step on the platform with one foot, raising the body up, and then bringing the knee of your other leg up as high as you can, before stepping back down. You can make it a bit more difficult by holding small weights in your hands.
Rear Leg Lifts
Kneel on your knees and forearms, then lift one leg off the floor and push the foot toward the ceiling. Bring the leg back down slowly under control and then alternate between legs. You can add some ankle weights to add some difficulty as you get stronger.
This exercise really hits the glutes hard. Simply lie on your back with your feet planted comfortably on the ground and knees pointed upwards. Raise your butt off the floor until only your feet, shoulders and head are touching the floor. Make sure to push your hips as high up as you can and squeeze the glutes hard at the top of the move. This exercise can quickly become easy, so when it does you can straighten one leg and push off one leg at a time. You can also put some weight on your ab area while you perform the move.
When doing squats and only using your bodyweight, it is always best to go as low as you can while keeping your back straight. This technique ensures maximum glute activation. The stance should be slightly wider than shoulder width or even a bit wider, and when you lower yourself down keep the spine straight as possible.
You can also increase difficulty gradually by holding a weight in front of the chest or doing one legged squats when the exercise becomes easy. You will get strong very quickly doing these, and they will help improve flexibility as well as overall core strength.
These are a great way to improve flexibility and balance, while your legs and butt do some serious work. Start with your legs a couple of feet wider than shoulder-width apart, then simply shift your weight to one side as you squat down on that leg and be sure to keep the other leg straight. Once you hit the bottom position, point the toes of the straight leg upwards. You repeat the same on the other side and then keep alternating.
This is a good exercise for opening up the hips, improving mobility as well as strengthening the glutes and some of the smaller muscles in the legs that are tough to target. Start in a kneeling position, just like for the rear leg lifts, and then raise one leg to the side, keeping a 900 knee bend. To make these tougher, rotate from the hip, making small circles at first and then wide swooping circles.
Begin seated on the ground with a bench directly behind you. Use a weighted barbell over your pelvis. Using a pad between your body and the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
Begin the movement by extending your hips vertically. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
The horse stance or horse-riding stance is a staple of several different martial arts, and is a great way to build some strength and size in the thighs and glutes. You start by standing straight, and opening up your normal stance about a foot or two beyond shoulder-width on both sides, then you squat down as if you were going to sit back in a chair.
Your thighs should be parallel to the ground. You’ll definitely feel the burn and will have to really focus on not giving up. Try to hold this position for as long as you can. Beginners should aim for about 15-30 seconds and gradually increase this period over time.
Point your toes outwards and take a wide stance. Slowly bend your knees in the direction of your toes. Once you can no longer see your toes, slowly stand up.
Side Leg Lifts
Lying on your side, lift one leg up, then bring it almost all the way down slowly. Once you are finished on one side, switch to the other side. This is a great one for hitting some of the smaller muscles of the legs as well as the glutes.
For this move, just lay on your back on the floor, then raise your hips to the ceiling as you tense up your glute muscles and hold for a count of 3. Repeat.
This is a great way to target the glutes as well as the abs, which are two body parts every woman wants to shape up and keep toned. Lying flat on your back, raise your legs off the ground to about 450, then push one up as you lower the other down, alternating them like this for as long as you can.
These are some of the best exercises for developing a full, round and firm butt that will turn heads, but you shouldn’t neglect the rest of your body or cardio work. There is no need to overdo it! With 3 training sessions a week and a focus on constantly improving, you’ll develop all the right curves in no time.
Zoom in on all the right muscles with these butt exercises. The payoff: You’ll be confident and firm by bikini season!