FREE SHIPPING ALL US ORDERS

Summer Booty Call! (Tanned, Toned, and Tight)

by Jordan Taffet July 05, 2017

Summer Booty Call! (Tanned, Toned, and Tight)

Summertime is here and that means BIKINIS. Every woman wants to feel confident on the beach and at the pool, and that includes having a tanned, toned, and tight booty...right?! I mean, who doesn't want a backside that turns heads?

Here are some of our favorite workouts for getting those glutes toned from every angle! 

Before starting your workout, try BikiniBOD for the perfect pre-workout boost!

1. Bodyweight Squats

Squats are one of the oldest and most
effective workouts out there. Why fix what
isn't broken?
  • At first, try using just your bodyweight.
  • To perform the squat, go below parallel and squeeze your glutes at the top.
  • Once you've mastered the bodyweight squat, you can slowly begin to add weight to increase difficulty.
  • You can also switch it up by doing 'sumo squats', which are performed by pointing your toes slightly outward and doing the basic squat like stated above (by going below parallel and squeezing glutes at the top).
  • By combing bodyweight squats with 'sumo squats', you are toning all angles of that booty! 

2. Glute Bridge

Glute bridges are tiny but mighty movements that really allow you to squeeze those glutes! 
  • To perform a glute bridge, lay on the ground with your knees bent and your feet flat on the floor in front of you.
  • Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders. 
  • To make this harder, you can also rise onto your tippy toes, add a resistance band around your calves and/or quads, or add a weight to your hips. 

3. Deadlifts 

Deadlifts are a great exercise for all levels of fitness connoisseurs! Whether you're just beginning, or are a seasoned pro, these remain an equally effective exercise. 

  • Begin holding a dumbbell in each hand, palms facing your body and arms in front.
  • Shift your weight evenly between both legs and allow for a slight bend in the knee.
  • Hinge from the hips and lower the dumbbells down until mid-shin and then rise back up to standing.
  • It’s important to maintain a neutral arch in your low back while performing this exercise.  

 4. Curtsy Lunge

Curtsy lunges are effective, and an exercise you can do almost anywhere!

  • To perform a curtsy, stand with your feet hip-width apart, then slowly take a step back and to the side.
  • Distribute your weight evenly between legs, driving with the heel of your front foot and making sure your knee never passes your toe.

 

 

 5. Donkey Kicks 

Donkey kicks are the ultimate booty-lifting move. You’ll start to feel the burn almost instantly. 

  • Start on all fours, and kick your leg back and up, as if you’re pushing your heel to the ceiling.
  • Next, bring your leg slowly down.
  • For more of a challenge, you can place a weight behind your knee. 

 

For best results, repeat each exercise 3 times, doing 20 reps each time. Want more? Get our 28 Day Blueprint FREE with any purchase and watch our BikiniBOD Monday booty workout video here:

 





Jordan Taffet
Jordan Taffet

Author


Leave a comment

Comments will be approved before showing up.


Also in Blog-Fitness

Banish Belly Fat With These Exercises
Banish Belly Fat With These Exercises

by Jordan Taffet April 27, 2017 5 Comments

You Need Our Slim-down Secrets.
You Need Our Slim-down Secrets.

by Jordan Taffet March 13, 2017 3 Comments

Melt Your Muffin Top
Melt Your Muffin Top

by Jordan Taffet January 30, 2017 4 Comments