Want the derriere of your dreams? Whether you’re looking to mix up an
ab-heavy workout routine, warm up before sweat-heavy cardio or just want to
feel confident in your swimsuit this summer, these five moves will get you
there. Add them three times a week to a regular workout regimen and you will
see results in about a month—but you’ll be feeling them far sooner!
Jump on it
Spread your feet a little wider than your shoulders and squat down on
the ground. Hold the squat for a 5-count, than bounce on the balls of your
feet, jumping as high as you can. As you jump, squeeze your glutes. Land softly
back on your feet in the squat position. Hold for a 5-count, then repeat 5
times. Rest for 60 seconds, then repeat twice. To up the difficulty, hold
weights (or full water bottles) in each hand.
Snag a bench, find a low wall or a sturdy chair that won’t slip out
from under you. Stand in front of it, relaxed, then step up onto it with your
left foot. Bring your right leg up behind you and bend your knee, drawing it
forward and high. Slowly lower yourself back to the ground, drawing your right
leg back and down, followed by your left leg. Keep your movements light and
alternate legs for 30 reps. Rest for 60 seconds, then repeat.
Bridge the gap
Grab a few thick books or a sturdy box and lay down flat on your back,
hands at your sides, with your knees bent and feet on top of the books/box.
Alternatively, lay down perpendicular to a set of stairs, and elevate your feet
on a step. Squeeze your bum and push your pelvis toward the ceiling. Hold for 5
seconds, then slowly release back to your starting position. Repeat 15 times,
rest for 30 seconds, then repeat once.
Hunker down in your plank position: Arms beneath your shoulders, weight
resting on your forearms and the balls of your feet, straight behind you. Your
back should be straight and neutral, not arched or rounded. Hold the plank
position for 10 seconds, then raise your left leg straight up, using your
glutes to lift it as high as possible and still maintain control. Slowly lower
it back down. Repeat 10 times, hold the plank for 10 more seconds, then rest
for 60 seconds. Repeat with the other leg.
Get in to a kneeling push-up position, with your toes curled under for
extra support. Lift your left knee up and to the side, then extend the leg in a
carefully controlled side kick. Move slowly until you get the mechanics of the
movement down—to get the full benefits (and a lifted-looking posterior), you
need to kick to the side, not behind you. Repeat the kick 10 times, rest for 30
seconds, then switch to the other side.
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BY BRITTANY TAYLOR ON 3/18/2014 12:00:00 AM
POSTED IN your best booty workouts, bikini body workout, 30 days to a bikini bod