Looking for ways to spice up your workout to achieve a tight butt for your bikini? Check out these top 3 moves that are sure to lift and tone your glutes.
1. Single Legged Squat
This is one of the hardest moves you can do without any equipment. Stand on one leg, with the other slightly bent and lifted off the ground. Place hands behind head, or bent in front of chest with hands fisted in a boxing position. Keeping chest up, squat down as low as you can go without your knee passing your toes, and press back up through the heel keep opposite foot lifted the entire time. Aim to complete 8-12 reps. Rest 1 minute, repeat 2 more times. Too easy? Hold a dumbbell in front of chest clasping both ends, elbows by your sides.
2. Donkey Kick
This move is excellent because it really focuses in on the glutes and hamstrings. The intense focus, fatigues the muscle quickly, giving you the results your time can afford. Start on your hands and knees, shoulders over your wrists. Using your glute, lift one knee off the ground, pressing heel up towards the sky. If you leg is straight, that is fine but focus on kicking your heel up as high as it can go. If you are not flexible, your leg will be slightly bent. Do 15-20 on one leg. Switch legs and repeat. Rest 1-2 minutes and repeat two more times.
3. Fire Hydrants
This is another move that targets the outer glutes and helps shape your butt. Start on all fours, lift knee up as high as you can to the side keeping that 90 degree angle between your thigh and shin. Hold for one count and lower. Repeat this move 15-20 times on one leg. Switch legs and repeat. Rest 1-2 minutes and repeat two more times.
Do this routine 2-3 times a week during the summer to get a tight and lifted butt for bikini season. Don't forget to do your cardio 3-4 times a week, and the rest of your body for tank top arms and flat tummy!
For more healthy lifestyle tips and workout videos visit Sarah's new website, SarahFit.com!