Glutes
Toned, Trim and Bikini-Ready Butts
It’s bikini season, so it’s time to firm up those legs and let your butt be all it should be—tight, firm, and bathing suit ready. Remember to check with your doctor before you exercise, particularly if you have had prior issues with your knees, ankles, or the legs in general.
First exercise: Stick squat (If you don’t have access to a gym or weight-room, use a broomstick)
Hold the stick above your head, squat (bend at the knees) while keeping in line with your hips and heels (knees should always be in line or behind the toes). Stabilize your body as you sink down and press up. Do three sets of 10-12 reps.
When that gets easy, use a barbell or body bar to add weight and resistance.
You can also vary the exercise by squatting down, and counting (hold the squat position and count to 10 for example). This would be done when the prior exercise gets very easy, and you don’t have immediate access to weights.
Second exercise: Lunge with broomstick overhead
Stand with your left foot on a step and your right foot a couple of feet in front of the step. Hold the broomstick over your head. Press your arms with the stick fully extended above your head as you drop your glutes into a lunge position. Return to start and repeat.
Remember to keep knees behind toes. Focus on your tummy, and take deep breathes down and breathe out as you go up. If using the broomstick is initially too demanding, use just your arms, one on your hip, and one above your head, fully extended. You can start here and work your way up to the stick above the head.
Remember that varying the repetitions will encourage faster results. For example, start at 12 reps, second set at 10, and third at 8.
Last exercise: Bridge abduction
Lie on your back with your knees bent and press your hips into a bridge, creating a 90 degree angle with your knees.
Next, extend your left leg and bring it out to the side while keeping your hips up. Try to do 3 sets of 10 reps, then switch legs. If your hips start to dip to the side or fold, stop and rest for a few seconds.
