When it comes to getting ready for summer time, always also known as bikini season, a lot of focus and effort go straight to the abs. But equal attention should be paid to the opposite side of your body—because that bikini you’re rocking showcases way more than just your hard-earned core!
To help you literally work your butt off and to make it rounder and lifted, here are five foolproof moves that are guaranteed to make your butt sore for days – and then you’ll have no choice but to let men stare. Ok, let’s get going.
Total Time for Workout: up to 30 minutes
What you will need: No equipment
How this workout works: Perform each exercise as many reps as possible in one minute. Move onto the next exercise without (or with as little as possible) any rest. The goal is to complete all the exercises in 5 minutes. Rest for 1 minute and complete the circuit again.
1. 360 Low Squat Hop
A. Start in a squat position, making sure your back is flat and weight is in your heels. Bring hands towards the ground in between legs, fingertips pointing towards floor.
B. Hop, turning 90 degrees while staying low in the squat. Continue this rotation until you return to the front, then reverse the circle.
2. Pogo Hops
A. Start a single leg squat position, left leg extended straight behind you, toes pointing towards the floor. Keeping back flat back, reach fingers towards the ground.
B. Drive the left knee forward, exploding into the air from the standing leg, and reach for the ceiling. Continue for 60 seconds then switch to the other leg.
3. Kickback Hop
A. Start a single leg squat position, left leg extended straight behind you, toes pointing towards the floor. Keep back flat and elbows close to sides.
B. Holding left leg parallel to floor, bend slightly in the right knee and jump upwards for a small hop. Continue for 60 seconds then repeat on the other leg.
4. Low Squat Pulse
A. Start in a low squat, feet wider than hip width apart, and clasp your hands in front of you at chest level.
B. Pulse up and down several inches, keeping the back flat and chest up.
5. Lunge Back and Kick
A. Start in standing position. Step left foot back into a lunge position.
B. On the way up, lift the knee until parallel to floor, then kick the left leg out in front of you. Continue for 60 seconds then repeat on the other leg.