You can’t hide a flat butt in a swimsuit. Beach season is a tough time for flabby buttocks. Get ready for summer vacation with our workout program. If you’ve been regularly visiting the gym in winter, preparing hard for summer, it’s time to show the results of your efforts now.
1. Chair kickback
You can use a chair or even a bed to support your upper body while you perform this move.
Stand about 2 feet away from a bench or chair or the edge of a bed.
Keep your thighs and feet together.
Lean toward the support object and hold it firmly with both hands. Your torso should be parallel to the floor.
Now you’re going to lift your left leg back until it’s parallel to the floor.
Hold the position for 1 second and return to the starting point, then do the other leg.
Perform 12 repetitions with each leg.
2. Squats with pulse
Get into a squat position with your feet shoulder-width apart and your hands clasped in front of you.
Squat down and instead of coming back up all the way, go up less than halfway and then lower yourself back down.
Complete 3 sets of 20 presses.
3. Squat with back kick
Stand with your legs shoulder-width apart.
Bend your elbows, with your palms forming fists.
Now slowly bend down into a squat.
Stand back up and push your right leg out as if you were kicking something.
Repeat the same process with the other leg.
Complete 12 repetitions with each leg.
4. Squat
Stand with your feet slightly wider than shoulder-width apart and your chest lifted.
Extend your hands in front of you to help maintain balance.
Start by sitting up, then stand up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your core tense and push your body up through your heels to return to the starting position.
Do 12 reps.
5. Lunge with bow
Stand with your feet shoulder-width apart and your arms at your sides.
Putting your weight on your right foot, step back and pivot with your left foot – almost as if you were curtsying – allowing your arms to come out in front of you in a comfortable position. Make sure your chest stays upright.
Begin to straighten your right leg, pushing up through your heel and returning your left foot to the starting position.
Do 10 reps on each side.
6. Hydrant
Start on all fours, with your knees directly below your hips and your hands directly below your shoulders.
Keep your back and neck straight and look straight ahead.
Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor. Hold for a few seconds, then lower your leg back to the starting position.
When you’re done, repeat on the opposite side.
Do 12 reps on each side.
