How to Get a Bikini Booty Just in Time for Summer
No matter how much time you spend in the gym, if you don’t understand the right way to target your glutes and hamstring muscles, all your hard work will be in vain. Whether you want to look great in that body-hugging dress or just want to show off your strong backside at the beach, this step-by-step guide will get you on the right track to getting your bikini booty in no time!
Total Body Workout
The exercises below will help you develop your whole body and get that bikini booty everyone wants. But remember, it takes more than just exercise to look great on your beach vacation – be sure you’re eating healthy and getting enough sleep, too! Start with 15 minutes of light cardio every day, add some leg-toning exercises after strength training workouts and lift weights at least three times per week. You’ll thank us when you show off those defined glutes!
Workout Frequency, Schedule and Duration
Try working out at least three times per week. Always try and schedule your workouts at least 24 hours apart. This will allow your muscles to fully rest, repair and grow from one workout session to another. If you are new to working out, I would recommend starting off with just one session per week and gradually work up each week until you’re doing three sessions per week (i.e., Monday, Wednesday, Friday). Remember: progressive overload is key!
Diet & Nutrition for a Bikini Booty
Getting bikini-ready means building muscle and shedding fat. This requires that you follow an effective diet as well as fitness program. Try eliminating high-carb and sugary foods from your diet, because these foods can hinder weight loss efforts. Instead, focus on lean protein sources and fresh vegetables, which provide your body with necessary nutrients without adding excess calories. Once you have reached your goal weight, incorporate strength training into your workout routine by performing at least three sets of 10 reps for each exercise. You should also include exercises designed to target each major muscle group of your body including glutes, legs, chest, arms and abs so you get maximum results from every workout session while burning more calories overall.
Target the Right Muscles with These Exercises
Trying to build up your glutes? They’re an important muscle group, and chances are you’re going about it all wrong. Here are 5 exercises you should add into your routine ASAP if you want that firm, round bikini booty. While bodyweight exercises can be enough for some people (particularly those with very low body fat), heavier weights or machines will help speed up progress. For these moves, choose a weight that fatigues your muscles by 8–12 reps so they still get a challenging workout while building strength at the same time.
Hip Flexor Stretch
This is an exercise you can do any time. It’s not just good for getting your glutes ready, it’s also great for stretching out your hip flexors so that they aren’t tensed up during workout and putting undue strain on them during squats or deadlifts. If you stand with your back against a wall, take one leg backwards so that it’s bent at about 90 degrees. Keeping both knees together, lower yourself down as if doing a squat and stretch forward towards that foot until you feel a decent stretch in your hip flexor. Hold there for 20-30 seconds (don’t go nuts here) then repeat on other side.
Standing Glute Bridge With Feet Elevated
Lie on your back with your knees bent and feet flat on ground. Press into heels and lift your hips up so you form a straight line from knees to shoulders. Hold 5–30 seconds, then lower down slowly. (If you can’t do it on your own, hold onto something like a weight plate or medicine ball.) Repeat 10 times.
Reverse Dumbbell Lunge With Overhead Press
With feet together, stand holding dumbbells at sides with palms facing each other. Lunge back with left leg as you press both weights overhead until arms are straight. Lower weights and return to start; repeat on opposite side. Perform 4 sets of 8 reps (16 total) per leg.
Sumo Squat Jumps
While you’re standing, put your feet together and squat down until your knees are bent 90 degrees. Jump up as high as you can while spreading your legs as wide as possible. As you land, immediately squat down again. Do at least 10 jumps, then repeat on the other leg.
Walking Plank Twist – Ab Toning Exercise
This is an easy move that requires just your body weight and a floor. Lay face down on your left arm with your legs straight behind you. Lift yourself up off of your elbow and hip with your right arm and twist at least 90 degrees to your right so that you’re facing away from that original side. Hold for 30 seconds then repeat on opposite side. Do two reps per side three times per week.