05.29.2013

Bikini Butt

Summer is rapidly approaching (and if you live in Southern California, it’s basically here), which means it’s time for us ladies to get into those bikinis and hit the beach or pool. However, if you’re looking for a quick “pick me up,” so to speak, I’ve put together 5 of the best exercises for getting your rear in gear!

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Quick Pointers:

1. Butt bridges: Lay on the ground on your back, feet on the floor, knees bent. Raise your hips as high as you possibly can towards the sky. Hold and squeeze your glutes for 2 seconds at the top. Repeat.

2. Pistol squats: Place a chair behind you. Balance on your left leg, letting your right leg hover above the ground. Squat down until your butt taps the chair then raise up, never using that other leg. Do 10 reps on each leg.

3. Split-leg lunges: Begin in lunge position, lunge down, then jump up, switching legs mid-air, and landing in lunge position again, with opposite leg forward.

4. Weighted Lunges: Simple lunges holding 5, 8, 10+ dumbbells by your side.

5. Squat press: Hold two dumbbells at your shoulders, squat, then press the weights up, arms straight. Be sure that when you squat, you push your butt back, as if you’re sitting down in a chair, so that your knees don’t go over your toes.

~If you want to amp up the intensity and fat burn, add 30 seconds-1 minute of an intense cardio interval…think sprints, burpees, mountain climbers, high knees, jumping rope, or jumping jacks! Hello glutes!!

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