Wether you are just trying to look good in that new swimsuit you just bought, or you’re getting ready to show off your body in a fitness competition, there is no part of your body that is going to draw more attention than your backside. And nothing makes you feel more confident when you know your backside is “bootylicious.”
Besides being the main focus for almost every rap song, your beach body workouts should also spend a good amount of time shaping and curving that desired bubble butt.
Here are a few great workouts that will help you get that desired backside shape that makes happy every time you get to dress in that two piece.
Before each of these workouts, it is important to stretch, this will loosen and activate the fibers making sure you’re able to do more and avoid hurting yourself in the process.
Also, if you really want to shape up fast, try to do a burn out with each of these exercises.
Burnout: a workout set done with lighter weights until exhaustion after your last set.
Here we go,
1. Barbell Squats
Probably the toughest workout if you haven’t been lifting a lot.
This exercise is sure to not only get you in shape, but help you tone up the back side of your legs and get the gluteus Maximus in shape. Make sure to perform a full squat to get a full stretch.
2. Good mornings
3.One legged cable kick backs.
The trick is to work on form rather then weight, if you have perfect form, you will feel it and benefit from it way more then just lifting heavier but incorrectly.
Make sure to squeeze overtime you come up in order to get the best results.
5. Weighted glute bridge.
You should be feeling this glute workout more then most.
Make sure when you are hitting the top of the workout, your knees and shoulders form a straight line. You simple want push your legs and hips up and back down.
6. Walking Barbell or dumbbell lunges.
Heres another exercise that will work both your legs and your butt, and thats exactly what we want (nice legs mean a nicer butt)
Don’t be afraid of going to heavy, as long as you aren’t in danger of hurting yourself. Using heavier weight has been shown to help burn more calories after you’re done with the workout then using lighter weight.
7. Box jumps
Nothing is more impressive then a girl who has a nice booty and who also has “hops.”
8.Lateral band walk.
Band resistance exercises are a great way to put some focus on an area and burn some calories. Use this one to target your hips and glutes for a stronger derriere.
9. Hiit cardio (High Intensity Interval Training)
Lets face it, you can’t really have a nice but if the rest of your body isn’t in shape as well. Hiit cardio is one of the fastest ways to cut down the fat and get into that bikini body. Heres the Hiit workout I like to use to get in shape fast, or just burn off some unwanted weight.
- 30 second sprint.
- 10 seconds jogging
- 1o seconds walking
- repeat steps 1-3.
Do this about 10 times, if you feel like the 30 second sprint is too easy, or even to hard, use the same ratio to something that works better for you. Hiit cardio will be sure to get your heart rate up and burn those extra calories.
10. Liss Cardio (Low intensity steady state)
IF you really wanna target unwanted fat fast, then using LISS cardio first thing in the morning might just be the best thing for you. Loss cardio is cardio that keeps you at a lower heart rate then Hiit. When this is performed first thing in the morning like I enjoy doing, it will go directly for your fat, be careful not to bring your heart rate up to high or it will start to deplete your muscle proteins as well.
For best results, on an empty stomach, perform 20-30 minutes of stair climbers or an elliptical machine.
There you go.
For each of the workouts, you will probably want to perform about 4 sets with 15-20 reps per set for best results.
Remember, exercising is only part of getting in shape. Eating healthy is a huge part of getting your body where you want it to be.
Be sure to check out more of our post to find out how you can eat to stay healthy, or sign up for our newsletter to hear about more great tips and tricks to getting more natural energy and living a healthier lifestyle.