Everything you need to know to shape up your booty in time for swimsuit season.
An amazing exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.
BEST Booty Exercise No. 2: HIP LIFT
A great exercise to work your glute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.
BEST Booty Exercise No. 3: RESISTED LATERAL SHUFFLE
This is a great exercise to get your heart pumping and work your buns. To do this exercise, you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and put the band around your legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel a great workout.
BEST Booty Exercise No. 4: LATERAL LEG LIFT
To do a leg lift, get on all fours. Straighten out one leg to the side then raise the leg slowly into the air, as high as you can. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.
BEST Booty Exercise No. 5: RUN OR WALK
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 45 minutes at least three times a week, including walking or running each time. Even better, get a pedometer and aim for taking 10,000 steps each day.
BEST Booty Exercise No. 6: PLIE SQUAT
Another form of squat is the plie squat. This is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plie position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.
Burn, Baby, Burn!
These six exercises are excellent ways to burn extra fat off your booty while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!
Please resist the urge to let past failures get you down. I don’t care how many times you’ve tried and failed to transform your body – and you shouldn’t either. What matters is that you’re motivated NOW, so let’s grab that momentum and get moving!
The one and only way to reshape your body (and your booty) is with a combination of cardio exercises, a healthy diet, and the right resistance workouts targeted for the butt and thighs. This is the winning combination that will see you through to your goal.
So make up your mind that your change starts today. You’re just a few months away from swimsuit season so don’t wait! Let’s get started today!