Ladies, let’s face it; you think about the size of your butt almost on a daily basis. Some of you just want to lose your inner thigh fat, some want to tone their entire butt. So how do you do that exactly? How do you shape a butt that will make someone take a second look? Well here are 6 exercises to help you sculpt that amazing bikini butt you’ve always wanted.
1 Side Lunges
Side Lunge (Part 1)
To execute the side lung properly, stand with your feet shoulder-width apart. Put your hands on your hips in order to force you to balance yourself by using your core muscles
Side Lunge (Part 2)
As illustrated below, face forward and move your right foot a couple feet to the far right. To do so, bend your left leg as you put your weight on your left foot. Ensure both feet are facing forward and your right foot remains straight.
Side Lunge (Part 3)
Then use your left heel as leverage to bring your right leg back to its original position, ensuring that your core still remains tight.
Side Lunge (Part 4)
Repeat the same movements on the other side, and do a total of 10 sets per leg
2 Basic Squats
Basic Squat (Part 1)
Stand tall with your feet slightly opened and hands on your hips
Basic Squat (Part 2)
Then tighten your core and lower your body about 90 to 100 degrees by bending your knees. Keep your head straight and your breathing regular
Basic Squat (Part 3)
Return to your original standing position and repeat 20 times in total.
3 Ballet Squats
Ballet Squat (Part 1)
Stand tall with your feet wide opened and flat on the ground, hands on your hips, and core tight. Ensure your feet are facing slightly outward.
Ballet Squat (Part 2)
Bend your knees while keeping your butt tucked in and your head straight.
Ballet Squat (Part 3)
Return to your initial position and repeat 20 times in total.
4 Reaching Lunges
Reaching Lunge (Part 1)
Stand tall with your feet slightly opened and your hands dangling on your side (i.e not on your hips).
Reaching Lunge (Part 2)
Then move your left leg to the far right while stretching your right leg to the back. Extend your hands down and try to touch the floor.
Reaching Lunge (Part 3)
Do the same thing with your other leg and repeat 10 times each.
5 Dead Lift with no Weight
Dead Lift (Part 1)
Stand tall with your hands to your side.
Dead Lift (Part 2)
Keep your butt out, core tight, and bend forward till your back is parallel to the ground. Face the floor and let your hands fall free.
Dead Lift (Part 3)
Return to your initial position and repeat 20 more times.
6 Leg Dips
Leg Dip (Part 1)
For this exercise you will need a chair or any surface that’s about 2 to 3 feet high.
Leg Dip (Part 2)
Lay your left foot on the chair and extend your left leg, while keeping your right foot on the floor.
Leg Dip (Part 3)
Bend your right knee while keeping your body straight and your core tight.
Leg Dip (Part 4)
Return to your original position and repeat 20 more times.
Whether you want a flat belly or toned buttocks, you need to exercise to get the results you want. Nothing comes free in life. You need to work for it! Good luck!