Workouts

Get a Head-Turning Bikini Bottom

Lift, tone, and shape your backside with these glute-centered workouts from top bikini competitors.

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Get a Head-Turning Bikini Bottom

INDIA PAULINOFitness Coach and IFBB Bikini Pro 

HER FAVORITE BOOTY BOOSTERS:

Cable Kickback: Attach ankle straps and face the cable machine. Hinge forward from hips so that your back is parallel to the floor. Kick working leg up as high as you can—don’t be afraid to use power!

High-cable Kickback Pulse: From cable kickbacks, kick working leg up straight back and slightly to the outside, then lower a few inches. Do small up-down pulses.

Reverse Hack Squat: Face opposite way in a standing hack squat machine. Instead of squatting down, bend forward (similar to a stiff-leg deadlift), keeping knees slightly bent; you’ll feel this on the sides of your glutes.

Single-leg Press: Place one leg on the center of leg press machine platform. Press up with heel, then slowly lower.

WHY THEY WORK:

“With these exercises I have more control of the movement and can better isolate the targeted muscles. I can angle my legs or change my position and still hit my glutes without other body parts getting most of the workout.” 

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