Swim suit season is upon us. And – be honest – the prospect of filling your suit with a sagging bottom is not a thrilling one. What to do instead? Your bottom is a muscle so that means you can rebuild it. Try these workout tips to round your rear and bring a little extra sizzle to this swim suit season.
Donkey kicks
Position yourself on all fours with knees directly under your hips and hands beneath your hips. Engage your abs and lift your left leg parallel to the floor. Now bend your knee and flex your foot so that if near enough the bottom of your foot would be resting on the ceiling. Return to starting position and repeat. Complete 20 reps on the left before switching to the right leg.
Bridges
Lie flat on your back. Bend your knees. Feet should be flat on the floor and placed hip-width apart. Extend your arms along the side of your body with palms facing down. Now lift your hips toward the ceiling while grounding your heels onto the floor. Relax your bottom, no need to squeeze. Hold for 10 deep breaths, then slowly lower your hips to the floor. Repeat for desired number of reps.
Side-kicks
As with donkey kicks, start with your hands and knees on floor. Fully extend your right leg. Now swing your right leg out to the side so it lines up with your hip. Bend your knee and bring your right heel close to your body. Finally, tighten your glutes and kick your straight leg back out to the side. Repeat for desired number of reps.
Squats
Stand with feet hip-width apart. Lower your bottom as if about to sit in a chair. Hold for a few seconds and return to standing. You may extend your arms in front or place hands on your hips for balance as you squat.
Hit the stairs
Ramp up your workout and do your butt some good by hitting the stairs between each exercise. Stairs give your glutes a good workout and are a great cardio workout, too. Look for wide stairs or if you have narrow stairs take them two at a time. Walk or run up for at least one minute between each set.
Try this workout three times a week and send that Frisbee bottom flying in time for swimsuit season.
