5 Workouts You Can Do at Home to Get Bikini Bottom Ready
Let’s face it... finding time to get to the gym can be such a hassle, but that doesn’t mean you have to sacrifice your fitness goals. Working out at home has so many advantages from having the freedom to workout whenever you want to saving money on a gym membership leaving you extra cash to spend on shoes!
But we all need motivation, so i'm here to share my 5 favorite booty-boosting exercises that you can do anywhere and anytime! Warm weather is right around the corner and there is no time like the present to get that beach body you’ve been dreaming about. A toned booty is the perfect accessory for rocking those cut-off shorts and bikini!
Forward Lunges – 3 sets 10 repetitions each leg
Start by standing with your feet hip-width apart. If you are not using dumb bells place your hands on your hips. Take a step forward while keeping the weight in your heels. Lower your body until both knees are at a 90 angle but not touching the ground. Be sure to keep your front knee behind your toes. Pause briefly while in the lunge position then in a controlled movement bring your forward leg to the start.
Bridges – 3 sets 10 repetitions
Begin by lying on your back with your feet flat on the ground hip-width apart and knees bent. Place your arms on the ground by your sides. In a controlled motion, press your heels into the floor while simultaneously lifting your hips towards the ceiling. Focus on squeezing your glutes and core as you lift your hips off the ground. Keep your thighs and knees parallel and shoulders on the ground. Hold the bridge position for 3-5 seconds before returning to the start position
Squats – 3 sets – 15 repetitions
Start by standing with your feet shoulder-width apart and your chest held up. You can bend your arms at the elbow and clasp your fingers or extend your arms in front of you to help keep your balance. Sit your booty back and down into an imaginary chair. As you squat let your lower back arch to avoid rounding your back. Squat low enough that your thighs are parallel to the floor and with your knees parallel with your ankles. Push through your heels to get back to the starting position.
Squat Jumps – 3 sets 10 repetitions
Squat jumps are a high-intensity full body exercise that is great for keeping your heart rate up. High-intensity exercises burn fat and build muscle at the same time – it’s the best of both worlds!
Stand with your feet shoulder-width apart. Start by doing a regular squat then explode forcefully into a jump. Try to land with control and with your weight in the heels. Make sure that your knees are not extending over your toes to prevent straining your knees.
Step-ups – 3 sets – 15 repetitions each leg
Step-ups are perfect for lifting and toning your booty because it really engages your glutes and upper-hamstrings. All you need for this booty-busting move is a sturdy chair, short bench or coffee table and you’re set to step!
Start by placing your entire right foot onto the bench or stool. Press into your heel as you step up, bringing your left foot to meet your right foot so you are standing on the stool. Return to the starting position by stepping down with your right foot, and then the left so both feet are on the floor. Complete 15 steps leading with your right foot then another 15 steps with the opposite foot.