Do you find that you have the need to ask “does my bum look big in this” a bit too often?
Then do something about it!
Having the sexiest backside on the beach is not a result of genetics, but simply doing the right exercises that target the common trouble areas.
SQUATS
Target area: whole bottom half of your body!
If there was only time to do one exercise on your bottom half, it would be squats. Squats are the single most beneficial exercise you can do for your legs and butt. The squat is a great compound exercise, which means it uses several different muscle groups. Therefore not only will it give you the tone and shape you want, but will burn huge amounts of calories, getting rid of the unwanted extras around the butt and thighs.
Step 1
Start with your legs hip width apart and your body upright
Step 2
Slowly come down into a squatted position by bringing your bottom down towards the floor. (extending your arms out in front of you will assist you in maintaining a proper spinal position).
Step 3
From the squat position, slowly move back into the upright position by extending your legs. Repeat 3 sets of 15 repetitions.
SUPINE LEG PUSHDOWNS
Target area: Glutes (bum!)
This is a great exercise which can easily be done in any small space. This targets the muscles of your bum to give you the shape and lift you’re after. It is also a great exercise for assisting in strengthening your hamstring muscles, which means more leg definition.
Step 1
Lying down in a supine position (back to the floor), bend one knee and place the foot of that knee flat on the floor. Keep the other leg extended.
Step 2
By pushing down on the floor with your bent knee, lift up your bottom of the floor as high as you can get it (stop when you have no bend left at your hips).
Step 3
Lower your bottom back to the floor and repeat step 2 until 15 repetitions have been completed.
Step 4
Repeat the exercise with the opposite leg.
(complete 4 sets)
ALL FOURS EXTENDING LEG BACK
Target area: Glutes (more for your bum!)
Another great exercise for toning up your glute muscles. This exercise actually isolates the Glute muscles, and works great when doing it after supine leg pushdowns.
Step 1
Keeping a neutral spine, and facing down, place your hands on the floor with your arms extended out and your knees on the floor. Keep your hips directly on top of your knees and your shoulders on top of your hands.
Step 2
By keeping your remaining hands and knees on the floor, extend one leg out directly behind you until it makes a line from your foot, to your bottom , with your heel facing back and toes pointing down.
Step 3
Bring your leg back to the starting position with your knee on the floor. Repeat step 2 and complete 20 repetitions. (complete 3 sets)
Do you find that you have the need to ask “does my bum look big in this” a bit too often?
Then do something about it!
Having the sexiest backside on the beach is not a result of genetics, but simply doing the right exercises that target the common trouble areas.
SQUATS
Target area: whole bottom half of your body!
If there was only time to do one exercise on your bottom half, it would be squats. Squats are the single most beneficial exercise you can do for your legs and butt. The squat is a great compound exercise, which means it uses several different muscle groups. Therefore not only will it give you the tone and shape you want, but will burn huge amounts of calories, getting rid of the unwanted extras around the butt and thighs.
Step 1
Start with your legs hip width apart and your body upright
Step 2
Slowly come down into a squatted position by bringing your bottom down towards the floor. (extending your arms out in front of you will assist you in maintaining a proper spinal position).
Step 3
From the squat position, slowly move back into the upright position by extending your legs. Repeat 3 sets of 15 repetitions.
SUPINE LEG PUSHDOWNS
Target area: Glutes (bum!)
This is a great exercise which can easily be done in any small space. This targets the muscles of your bum to give you the shape and lift you’re after. It is also a great exercise for assisting in strengthening your hamstring muscles, which means more leg definition.
Step 1
Lying down in a supine position (back to the floor), bend one knee and place the foot of that knee flat on the floor. Keep the other leg extended.
Step 2
By pushing down on the floor with your bent knee, lift up your bottom of the floor as high as you can get it (stop when you have no bend left at your hips).
Step 3
Lower your bottom back to the floor and repeat step 2 until 15 repetitions have been completed.
Step 4
Repeat the exercise with the opposite leg.
(complete 4 sets)
ALL FOURS EXTENDING LEG BACK
Target area: Glutes (more for your bum!)
Another great exercise for toning up your glute muscles. This exercise actually isolates the Glute muscles, and works great when doing it after supine leg pushdowns.
Step 1
Keeping a neutral spine, and facing down, place your hands on the floor with your arms extended out and your knees on the floor. Keep your hips directly on top of your knees and your shoulders on top of your hands.
Step 2
By keeping your remaining hands and knees on the floor, extend one leg out directly behind you until it makes a line from your foot, to your bottom , with your heel facing back and toes pointing down.
Step 3
Bring your leg back to the starting position with your knee on the floor. Repeat step 2 and complete 20 repetitions. (complete 3 sets)