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
per bernal

ASHLEY KALTWASSER IFBB Bikini Pro, Three-time Ms. Olympia  

HER FAVORITE BOOTY BOOSTERS:

Vertical Leg Press: On Smith machine (15, 12, 10, 8 reps; increase weight with each set). 

Superset with: Deep Kettlebell Swing: 4 sets, 30 reps. 

Banded Fire Hydrant: 3 sets, 30 reps per leg. 

Superset with: Sumo Squat: Standing with feet on two platforms, do 20, 15, 10 reps, increasing weight with each set, then on the final set go to burnout by dropping weight in half and repping out to exhaustion.

Glute Kick-up: On hamstring curl machine (3 sets, 15 reps per leg; increase weight with each set).

WHY THEY WORK:

“I always like to mix up my training. That way my mind and body never get bored! I’m always switching things up to constantly challenge my body. I like to do a lot of dropsets and burnout sets to finish off an exercise and add an extra challenge. I will often add a pre-exhaust set to my workout, like doing donkey kicks with a small dumbbell tucked inside the knee for 50 reps per leg to really get the blood flowing for an optimal pump!” 

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