Bikini season seems to sneak up on us like a bad dream sometimes. We know it’ll come eventually just not after a night of eating one too many cupcakes. However, there is hope! We’re sharing our five favorite booty lifting and sculpting moves to get you in serious shape for summer. Incorporate these moves into your weekly workout routine with a few days of light cardio and people will be asking Gisele who? Every time you slip into your two piece.
Do each of these exercises at least two times a week (preferably at the beginning and end of the week) for optimal booty lifting results. Each exercise should be performed three times each with 10-12 reps per set.
Load the barbell (with weights you feel are comfortable to your fitness level), and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip — your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your booty as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible. Raise and repeat.
Grab a kettlebell and place it on the floor between your feet. Pick up the kettlebell and hold it in front of your waist at arm’s length. Bend at your hips and knees and lower your torso until it forms a 45 degree angle to the floor. Swing the dumbbell between your legs. Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the kettlebell up to chest level as you rise to standing position. Now squat back down as you swing the kettlebell between your legs again. Swing the weight back and forth using the force of your legs and hips to lift the weight, not your back.
Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Squeeze your butt once you’ve reached the top. Holding the position and squeeze at the top for a three to five second count will help really work your muscles. Lower back to the start and repeat.
Bend and Twist Leg Lifts
Stand in front of chair, bend over, and place left hand on seat, right forearm atop chair back, tuck your pelvis and extend your left leg behind you, keep your foot flexed to ensure the proper muscles are being worked. Pulse your left leg 10 times (lift and lower by one inch). Keeping your left leg lifted, bend at the knee and then extend your left leg 10 times; then trace five clockwise and five counterclockwise circles with your left leg. Hold leg lift for five counts. Switch sides and repeat.
Stand with your legs shoulder-width apart. Sit back into a squat (hip crease, below knee crease), bring your fists close to your chin. Next, tilt to bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. As you squat, remember to keep your weight back on your heels.When extending the leg behind you, keep your hips square and don’t twist them toward the side.
xx, The FabFitFun Team