Workouts

3 Workouts for a Better Bikini Butt

Tighten your butt fast with three workouts that will have you ready to show off all summer long.

by


Justine Munro's top moves for glutes

1. Unilateral leg press

  1. Position your back and shoulders squarely against the pad.
  2. Allow the weight to slowly push your knee toward your chest.
  3. Press through your heel until your leg is straight, but not locked out.

Tip: “Keep your knee in line with your foot; don’t let the weight force it outward.”

2. Pop squat

  1. Stand erect with your feet shoulder-width apart.
  2. Extend your arms out to your sides or put your hands on your hips.
  3. Using a faster-than-usual descent, push your knees and hips down until your thighs are parallel with the floor.
  4. Without pausing, drive back up explosively and jump to a full standing position with feet together.
  5. Absorb the landing, and quickly descend into a squat again.

Tip: “Don’t land flatfooted. Land with your toes touching down first, then arches, then heels, so you keep your momentum going. If your knees hurt while doing this exercise, try standing in one place, then squat down and pulse up and down for the prescribed number of reps.”

3. Butt blaster

  1. Place your foot firmly on the pad.
  2. Keeping a slight bend in your knee, drive your leg up and squeeze your glutes.
  3. Slowly return to the starting position, but don’t allow the weight stack to touch.
  4. Keep your back flat and your neck in line with your spine.
  5. Switch sides and repeat.

Tip: “Tense your glutes and hamstrings to get the full effect of each press.”

4. Unilateral stiff leg deadlift

  1. Stand erect with a dumbbell in each hand, palms facing your thighs.
  2. Keep your feet slightly narrower than shoulder-width apart.
  3. Bend forward from the hips, keeping your right leg planted.
  4. Allow your right leg to come up behind you as your torso drops.
  5. Push back up to standing, bringing your left foot forward to meet your right foot.
  6. Squeeze your glutes at the top and repeat.

Tip: “Make sure your back is slightly arched and chest is up throughout the entire movement.”

5. Jump lunge

  1. Stand erect with one foot out in front of the other, hands on hips.
  2. Using a faster-than-usual descent, squat until your back knee almost touches the floor.
  3. Drive through the heel of your front foot, pushing explosively to get as much height as possible.
  4. Quickly switch your feet before landing, then immediately descend again into a lunge.
  5. Repeat with opposite leg.

6. Good morning

  1. Stand erect with the bar resting across your shoulders and feet shoulder-width apart.
  2. Keep your lower back arched and knees slightly bent.
  3. Bend forward at the hips until your torso is parallel to the floor.
  4. Return to the starting position and repeat.

Justine's keys to a tight butt

1. Be focused: “I concentrate on the muscle because it prevents other muscles such as my quads and lower back from taking over.”

2. Mix it up: “I constantly alter my workouts; I change things up every time I go to the gym. If I do this workout on Monday, I won’t do it on Friday—I’ll change my sets and reps on all the different exercises.”

3. Go heavy: “I use moderate to heavy weight to add size, being careful not to go too heavy—I don’t want the focus to be taken off the muscle being worked.”

4. Don't skip meals: “I never skip meals. I make sure I eat 5-6 meals spread out over the course of the day.”

5. Warm up: “I always warm up before training. I start with 10 minutes of cardio, usually on the bike, and then stretch for five minutes.”

For access to exclusive fitness advice, interviews, and more, subscribe on YouTube!

Pages
Topics:
Comments