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.

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Nicole Nagrani's top moves for glutes

1. Smith machine unilateral squat

  1. Stand erect with the bar resting across your upper traps and your feet shoulder-width apart, toes pointed forward.
  2. Position your feet slightly in front of the bar.
  3. Extend your right leg forward while keeping your left foot firmly planted on the floor.
  4. With your back flat, squat down until your left thigh is parallel to the floor.
  5. Press up through your heel, shifting your hips forward and squeezing your glutes to return to standing.
  6. Switch legs and repeat.

Tip: “Keep your chest high and shoulders back throughout the movement. You don’t want to allow your back to round forward.”

2. Dumbbell pull-through

  1. Start with your feet a little wider than shoulder-width apart, toes pointed slightly outward.
  2. Hold a 20-lb dumbbell with both hands at chest level.
  3. With your back flat, squat down while leaning forward to push the dumbbell back between your legs.
  4. Press through your heels to return to standing, and raise the weight in an arched back to chest level.
  5. As you raise the weight, squeeze your glutes.

Tip: "Focus on squeezing your glutes and your hamstrings as you pull the weight back up."

3. Dumbbell sumo squat

  1. Stand with your feet much wider than shoulder-width apart, toes point out.
  2. Hold a dumbbell in front of your thighs with both hands.
  3. With your upper body tilted slightly forward, bend at the knees and hips as if to sit in a chair.
  4. Driving up through your heels, push your hips forward and squeeze your glutes to return to upright.

Tip: “If your knees pass over your toes, your stance isn’t wide enough; step out a few more inches.”

4. Bench step-up

  1. Stand facing a flat bench or a knee-high step.
  2. Place your right foot firmly on the bench and use it to lift your bodyweight.
  3. Squeeze your glutes and hams tight at the top, and touch the toe of your left foot to the bench.
  4. Slowly lower your weight back to the floor, leaving your right foot in place.
  5. Repeat for reps, then switch legs.

5. Standing leg press on assisted pullup machine

  1. Put your right foot on the right step of the machine and your left foot on the middle of the assist platform.
  2. Keeping your back straight, push down on the platform until your leg is fully extended.
  3. Resist the platform back up until your right thigh is past parallel with the ground.
  4. Repeat for reps and switch sides.

Tip: “Make sure you push down through your heel, and forcefully contract your quad out.

6. Unilateral leg press

  1. Position your back and shoulders flat against the pad.
  2. Place one foot high on the center of the platform.
  3. Lower the weight down toward your chest, keeping control.
  4. Drive the weight back up by pushing through your heel.

Tip: “Don’t let your hips rise up off the pad as the weight comes down. If they do, you’re bringing the weight down too low.”

Nicole's keys to a tight butt

1. Use variety: “I change things up every time I train my glutes to keep things fresh. One workout I might do drop sets, the next maybe a different rep range—I’ll stick with five sets of each different exercise, usually pairing them as supersets.”

2. Watch form: “I use good form on all exercises; I keep my back straight, head and chest up to ensure I am hitting the targeted muscle properly.”

3. Lunge: “I use lunges a lot in my training because they work my glutes the hardest to add size. I sometimes use them in my cardio routine, lunging instead of walking while I’m on the treadmill.”

4. Eat clean: “I always eat clean foods. I eat lots of protein, healthy fats, and complex carbs to ensure my muscles are being fed with healthy nutrients.”

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