With summer just around the corner, many people are considering getting in shape for bikini season. One area that many women focus on is their glutes or butt muscles. A strong and toned butt looks great in a bikini and helps with posture and overall body strength.
Here are five of the best butt workouts to help you get ready for bikini season:
- Squats – Squats are a classic exercise that targets the glutes, quads, and hamstrings. To perform a squat, stand with your feet shoulder-width apart and your toes pointing forward. Keep your back straight and your core engaged as you lower your body as if you were sitting back in a chair. Lower until your thighs are parallel to the floor, and then push back up to standing.
- Lunges – Lunges are another great exercise for targeting the glutes. To perform a lunge, take a big step forward with one foot and lower your body down until both knees are bent at a 90-degree angle. Ensure your front knee stays directly above your ankle and your back knee hovers just above the ground. Push back up to standing and repeat on the other side.
- Glute Bridges – Glute bridges are a great exercise for isolating the glutes. To perform a glute bridge, lie on your back with your knees bent and your feet flat on the ground. Lift your hips up toward the ceiling, squeezing your glutes as you do so. Lower your hips back down and repeat.
- Deadlifts – Deadlifts are a compound exercise that targets the glutes, hamstrings, and lower back. To perform a deadlift, stand with your feet hip-width apart and hold a barbell or dumbbell in front of your body. Hinge forward at the hips, keeping your back straight and your core engaged. Lower the weight down toward your shins and then push back up to standing.
- Step-ups – Step-ups are a great exercise for working the glutes, quads, and hamstrings. To perform a step-up, stand in front of a bench or step and place one foot on top of it. Push down through your heel and lift your body up until you are standing on the bench. Step back down and repeat on the other side.
These five exercises are great for targeting the glutes and getting ready for bikini season. Always use proper form and start with lighter weights or bodyweight exercises if you are new to strength training. And, as always, consult with a certified fitness professional if you have any questions or concerns.
If you are interested in learning more about fitness and becoming a certified personal trainer, check out the courses offered by the American Sports & Fitness Association. The ASFA provides a variety of certifications and continuing education courses that can help you take your fitness knowledge to the next level.
