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beach bum

Tone that butt for a beautiful bikini bum

Tone that butt for a beautiful bikini bum

Imagine yourself at the beach, wearing your favorite little number with beautiful sun kissed skin…. You get up to grab some more tanning oil and you notice how everyone is staring at your magnificent butt!

If you like how this scenario sounds and you would like that stunning butt, then you need to prepare yourself now. Try these exercises that will tone your buttocks and help your to achieve that firm, perky rear, that you can show off this summer.

Rear Raiser

The squat is the best exercise for a sexy lower body because it targets the glutes and quads better than many other moves.

With feet shoulder-width apart, fingertips on floor slightly in front of feet, squat all the way down. Keeping fingertips on floor, lift hips, extending butt toward ceiling with knees slightly bent. Return to start for 1 rep. Repeat

Rear Raiser

Do 10 – 15 reps

 

Leg Lift Plank Burpee

Crouch down and place your hands on floor and jump into a plank, legs fully extended, lift left leg & then lower back into plank. Lift right leg; lower to plank. Jump feet toward hands, then jump up, reaching arms overhead, for 1 rep.

Leg Lift Plank Burpee

Do 15 -20 reps

 

Yoga Ball Booty Lifts

Sit on a yoga ball and walk feet out until shoulders rest on top of the ball; lift hips, while squeezing glutes. Slowly lower your hips to hover just above floor. Return to start for 1 rep.

Yoga Ball Booty Lifts

Do 15 -20 reps

 

Kick Backs

Start on the floor on all fours. Raise one leg up, keeping your knee at 90 degrees so that your quad is parallel to the ground make sure you squeeze your glutes. Return your knee to the ground position.

Kick Backs

Do 30 reps per leg, then do 20 per leg pulses without lowering your leg. Repeat on both sides for 3 sets.

 

Reverse Lunges

From a standing position with your feet  shoulder width apart. Step backward with your left foot and lower your body down by bending your knees. Stop when your right thigh is parallels the floor, your left knee is just above the floor. Bring your foot back to the starting position. Repeat with your right leg. Hold dumbbells in your hands for added resistance.

Reverse Lunges

Do 15-20 reps each leg. Or alternate legs for 30 reps

 

By Manuella Myburgh

Categories: Uncategorized

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