Get your butt bikini ready! 4 easy exercises to tone and shape up your buttocks
Summer is nearly here, which means we get to take out our sundresses, sunglasses and swimsuits, and hit the beaches. But before you go shopping for the perfect bikini, you’d best make sure you’ll do it justice.
Work out your way towards a toned and firm butt with these 4 simple exercises, and be the envy of the entire beach!
The great thing about this exercise is that you can do it while going about your everyday business: whether you’re washing dishes, brushing your teeth, cooking, vacuuming, you can work out your butt at the same time too.
All you have to do is clench up your buttocks, squeezing them tightly, and then releasing. Alternate the speed and intensity, and do as many repetitions as it takes to feel the burn. Do this for at least 10 minutes everyday and you will see the results in no time.
The ballerina leg-raises
This is another simple exercise you can do while watching TV for instance. All you have to do is stand up straight and lift one leg behind you, trying to keep it as straight as possible.
You may use the back of a chair for balance, but always make sure you keep your glutes tight and your abs engaged.
The Pilates bridge
You don’t even have to get out of bed for this one! Just lie on your back with your knees slightly bent, and raise your hips in the air, while holding your arms flat around you. Squeeze your butt as your hips raise and relax as you bring them back down.
As a variation, try swinging your hips from left to right, not letting them touch the ground. This exercise is fun and effortless, but the results are visible.
The invisible chair
This exercise does exactly what it says: you have to sit on an invisible chair. Just go into a squat position and pretend you are sitting on a chair. Stick your butt out and keep your back straight, and in no time you will feel your legs and glutes burning.
Keep this stance for at least 30 seconds, relax for about 10, and then repeat.
Do these exercises everyday, and with a good diet and a little determination, you will have the butt of your dreams just in time for summer.