This time of year, I tend to get the most fitness questions from friends about toning up their bikini booties. My dance training resulted in a, well, well-endowed posterior. Now that I no longer dance avidly, I put a lot of effort into maintaining my lady lumps. My bikini booty routine consists of jogging, sprint intervals, high-incline walking, and other toning exercises inspired by dance, yoga, and Pilates moves.

Do this routine three to four times a week on non-consecutive days paired with thirty minutes of interval cardio training to lift and tone those glutes!

Do this set of exercises three times in a row with a thirty second break in between each.

Squats x20

Do the traditional squat, hands clasped in front of chest, weight in your heels. Concentrate on lengthening your quads as you lower and squeezing that booty as you return to standing.

Three Way Lunge x5

Start standing, feet hip width apart. Do a forward lunge with the right leg, return to center keeping your weight on your left leg. Lunge to the side with the right leg keeping the left leg straight. Return to center keeping your weight on the left foot. Lunge backwards with the right leg, return to standing. Repeat on the left side for one rep.

Lean Leg Lift x10 on each leg

Start standing, feet hip width apart. Hold a 5 pound dumbbell in each hand. Lift right leg out to the side at a 45-degree angle. Lift arms to the side to shoulder height simultaneously. Lower leg back to standing.

Bootylicious Bridge x15

Lay on your back, arms straight out above chest with a 3 to 5 pound dumbbell in each hand, knees bent with feet about a foot from your booty. Lift up using your glutes and abs to make your body in a straight, diagonal line from you knees to your head. At the top, bend elbows and bring dumbbells towards your face to do a tricep curl.

Baby Got Kick Backs x 10 on each leg

Start on all fours, knees under hips, and hands under shoulders. Raise your left hand forward in front of you as you kick your right leg behind you, keeping you foot flexed. Curl both your arm and leg in, touching elbow to knee, squeezing your abdominals. Kick leg back and extend arm again for one rep.


-Emily Freeman

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