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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Amanda Latona's top moves for glutes

1. Leg press

  1. Place your feet high and slightly wider than shoulder-width apart on the sled.
  2. Keep your chest up and back pressed against the pad.
  3. Bend your knees to lower the sled, stopping before your glutes lift off the pad.
  4. Drive up through your heels until your legs are straight, but not locked.

Tip: Keep your feet flat on the platform, but focus on pressing with your heels for more glute emphasis.”

2. Walking lunge

  1. Stand erect and hold a dumbbell in each hand, palms facing your thighs.
  2. Step forward with one foot, and drop your hips straight down by bending at both knees.
  3. Once your front thigh is parallel to the floor, push back up to standing.
  4. Step forward with the opposite foot and repeat.

Tip: “Make sure you step far enough forward so that you engage your entire glute.”

3. Reverse lunge

  1. Stand erect with your feet about hip-width apart.
  2. Step back with one foot, and bend your knees and hips to descend toward the floor until your back knee almost touches.
  3. Push up to standing, bringing your back foot forward to meet the front.
  4. Step forward with the opposite foot and repeat.

Tip: “Don’t let your front knee bend more than 90° or move past the front of your toes.”

4. Butt blaster

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

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

5. Bench stepup

  1. Stand facing a flat bench or a knee-high step.
  2. Step up with your right foot, placing it firmly on the bench.
  3. Squeeze your glutes as you push up, pausing briefly at the top.
  4. Slowly lower your weight back to the floor, and repeat.

Tip: "As you step up, extend your back leg out behind you and squeeze your glutes."

6. Cable kickback

  1. Attach an ankle cuff to a low pulley cable and fasten it around your ankle.
  2. Stand facing the weight stack and take a step back with your non-working foot.
  3. Keeping a slight bend in your working knee, drive your leg straight back.
  4. Slowly bring your leg forward, resisting the pull of the cable, until you reach the starting position.

Amanda's keys to a tight butt

1. Go heavy: “I use heavy weight to add size, and I always keep my rep range between 12 and 15 for all three sets.”

2. Do plyo: “I use plyometrics to increase the intensity of my workouts. I’ll do plyo drills, such as jump squats, for a maximum of 30 seconds between sets of exercises."

3. Step it up: “I do my cardio on a stepper-type of machine after my weight training. If I use the gauntlet one day, then I’ll use the stair-stepper the next. If I add in a third workout, I’ll replace my cardio with the stair-stepper in between sets.”

4. Drink H20: “I always drink lots of water because it flushes toxins from the body and helps boost my metabolism.”

5. Skip sugar: “I never eat sugar; I pair my protein with slower-digesting carb sources such as brown rice, yams, and fibrous green veggies.”

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