How to get a bikini butt

How to get a bikini butt

Ok, so you’ve let yourself go a little. Don’t worry, your not the only one. When you get busy with life, whether that’s having kids or concentrating on your career you find it hard to find time to go to the gym or go for that 1hr walk.

There are many things that we girls can do to firm up our butt with the little time we do have to ourselves each day.

Here are a few simple training exercises that you can do which shouldn’t take you more that 15mins and what’s better, you can even do them in your living room while watching your favourite TV show.

You will have a Bikini Butt in now time at all

Exercise 1: Thrust

Easy version

  1. Lie down on your back with your arms by your sides. Bend your knees up while keeping your feet flat on the floor. Lift your hips up off the floor towards the roof. Hold for 3 seconds, and then lower back down.
  2. Repeat the lifts for 1 minute, squeezing your butt and hamstrings at the top of the range of motion. Be careful not to over-arch your spine & make sure you lower back down to the floor gently.

Harder version

  1. To up the difficulty for the more adventurous, extend your right leg at the top of the lift. Keep your thighs parallel and hold your extended leg out for between 3-5 seconds.
  2. Keeping your hips up, place your foot back on the floor and then lower your hips.
  3. Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

Repeat the exercise 3 times

Exercise 2: Lunge

Easy Version

  1. Stand with your feet together facing the TV 🙂 and put your hands on your hips.
  2. Lunge forward with your right leg  and try and get your right thigh parallel to the floor.
  3. Step back up and put your feet together, switch legs and repeat with your left leg.

Harder Version

  1. Stand with your feet together facing the TV 🙂 and put your hands on your hips.
  2. Lunge forward with your right leg  and try and get your right thigh parallel to the floor.
  3. Jump up, switch legs in midair, and land with your left leg in a forward lunge position.
  4. Continue these lunges, alternating sides, for one minute making sure your thigh is parallel to the floor on each lunge.
  5. Keep your hands up in front of your chin in a closed fist position and push off the floor with both feet. Make sure you weight is over your heal for each lunge.

If you are looking for a more complete exercise program to help tone your butt including a meal planner to complement your home workouts then you might like to try one of these programs below

Bikini Butt Exercise Program Bikini Body Workouts
Authored by: Imogen Tully

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