Summer weather is upon us, which means bathing suit season has arrived. If you want to firm up your bum before you hit the waves, try a few of these bun-centric exercises to help firm up your derriere.
1) Deep Squats
Start with your feet shoulder-width apart, chest high and knees above in line with your ankles. Lower your butt until your thighs are at about a 90-degree angle (if you’re a newbie, its okay to build up to deeper squats), push through your heels back to a standing position. Repeat 10-12 times. Remember to keep your chest high as your squat.
The deep squat is a great way to work your buns and help build strength in the knees, according to Greatist. The deep squat actually works your buns 25 percent harder than traditional squats, so drop it like it’s hot!
Start with your hands and knees firmly on the ground. Your hands should be under your shoulders and your knees in line with your hips. Squeeze your abs tight as you do this workout to maximize the benefits.
Your upper body should stay still. Kick your left leg directly out to the side, turning your head to follow your leg. Then, bend your knee back in towards the hip. Repeat 15 times on each leg.
This powerhouse move from Better Homes and Gardens targets your abs, hips, butt and thighs in one simple move.
Begin by lying flat on your back. Lay your arms comfortably at your side. Raise your legs up, over your hips, keeping your heels together. Your legs should form a diamond shape (hence the name). Keep your toes pointed.
Next extend your legs straight to the side as far as you can go, engaging your butt and thigh muscles by squeezing them tightly as you kick your legs out. Return to starting position (in diamond form) and repeat 15 times.
This exercise from Better Homes and Garden targets your butt and inner thighs. By squeezing your gluts as you push out, you help target your bum muscles.
4) Extended Leg V-lifts
Start on your knees. Place your forearms on the floor and line your shoulders up over your elbows. Clasp your hands gently for balance. From this position, extend your left leg behind your, with your toes pointed. While extended, lift your leg up and out to the left, Keep control of your leg as you bring your leg straight down to touch your toe on the floor. Lift the leg back up, go towards the right and lower your knee back to the floor. Do 15 reps on both legs.
This exercise from Cosmopolitan targets your bum from several different angles so you can get an all-around firmer tush.
5) Standing Donkey Kick
Begin by standing with your feet together. Lower yourself into a one-legged squat (keep one foot planted, knee bent, lifting the other foot slightly off the ground). Place your weight on the planted foot and extend your other leg directly behind you. Pull your leg back towards the front (mimicking a donkey kick) and repeat 20 times. For maximum benefit, hold your last kick and pulse 10 times before switching legs.
This workout from Women’s Health and Fitness, targets your tush and your quads and can help you master some balancing techniques as well.
6) Booty Crossover
Start on all fours, with your shoulders lined up over your wrists. From this position, extend your left leg straight behind you, kick it straight up, and then cross down to your right. Lift your leg back up to the center and return to starting position. Repeat 10 times before switching legs.
This butt-firming routine from Women’s Health and Fitness targets your entire tush as you lift up and then cross over.
7) Leg Extension with Hip Thrust
Lie flat on your back, with your knees bent at a 90-degree angle, arms to your side. Extend your left leg straight up while lifting your hips off the mat. With your hips still in the air, bend your knee to your chest, and then extend out to a 45-degree angle, pull your leg back in and lower your hips to the ground. This is one rep. Repeat 10 times, before switching legs.
Squeezing your butt while lifting your hips will help target the muscles even better. This exercise from Women’s Health and Fitness is great for the butt, thighs, quads and core.
What’s your favorite exercise for getting your butt in shape? Share your favorite routine in the comments below.