4 exercises to shape up your bikini bottom

4 exercises to shape up your bikini bottom

Summer is upon us and no one wants to look like SpongeBob SquarePants in their bikini bottoms at the beach or pool. But it’s easy for a lot of people to forget about their glutes when they’re working out and focusing on their legs.

“For the average person, leg workouts tend to be quadriceps dominant, so it’s important to have a few glute and hamstring exercises to balance out the lower body,” says personal trainer Kimberly Marie Wasielewski of highly rated Anytime Fitness, which has numerous fitness centers in Indianapolis.

To get the best results, I’ve designed a simple four-exercise workout that will give you a derriere to rival that of J-Lo.

Do the following exercises in order, completing three to four sets of 12 to 15 repetitions twice a week or three times a week if swimsuit season is approaching faster than you’d like.

1. Split lunge with glute lift:

  • Get into a lunge stance and lower the knee just within inches of the ground.
  • Return to the starting position and lift the back leg while contracting the glute.
  • Hold for a three count and lower the foot back to the ground.
  • Return to the start position and repeat until one set is completed, then switch legs.

2. Low walking squat:

  • Lower the hips into a squat position while keeping the chest and head high.
  • Keeping the body in the squat position, take four steps forward.
  • Hold the squat position for a three count then take four steps back to the start position and repeat.
  • To add another level of difficulty, place a resistance band around your ankles.

3. Step-ups:

  • Place the heel of one foot on a sturdy bench or step.
  • Pushing through the heel, step up onto the bench and tap the bench and with the opposite foot.
  • Lower the foot back to the floor.
  • Return to the start position and repeat until one set is completed, then switch legs.

4. Single leg squat into single leg dead lift:

  • Balance on one leg while holding a 3- to 5-pound weight in each hand.
  • Slowly bend one leg while reaching with your opposite hand to the outside of the foot of the bending leg.
  • Return to the start position.
  • Keep the balanced leg straight and slowly lower the dumbbells down to the knee while the opposite leg lifts up.

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