If there is one thing you want to look good this swimsuit season, it's your butt! After all, it is one of the hardest parts to hide in a tiny swimsuit, and the most likely to jiggle in ways that you might not want it to. Luckily, there are plenty of exercises you can do to get your butt looking toned and firm. Here are just a few.
1. Squats
Stand with your feet just wider than shoulder width apart, with your arms down by your sides. Slowly bend at the knees, extending your arms out in front of you, until you are at an almost sitting position - or lower if you can manage. Be sure to keep as much of your weight in your heels as possible to prevent stress on the knee joints, and keep your back flat. Hold this position for a few seconds, and then slowly rise and come to your original standing position. Repeat this action 20 times, rest, and then repeat.
2. Chair Squats
This squat option is better for beginners who don't quite have the core strength to complete regular squats. In this version, you can stand in front of a chair. Complete the same movements, hovering just above the chair. Repeat 20 times, rest, and then repeat.
3. Jump Squats
This exercise puts a bit more “oomph” into your squats. Start in the same position as regular squats, and complete the squat as usual except that when you are coming up, jump into the air. Jump up about one foot, and remember to soften and bend your knees slightly coming back down to prevent injury.
4. Hip Lifts
Start by lying flat on the floor, with your knees bent and feet flat on the floor. Using the muscles in your butt, lift your pelvis into the air, keeping your feet flat on the floor. Experiment with moving your feet closer to your body or farther away to get the most effective resistance. Complete 50 repetitions, rest, and then repeat twice.
5. Extended Hip Lifts
This is a slightly more advanced version of regular hip lifts. In this version, you will extend one leg out straight while completing the same motions. Do 15 repetitions and then alternate to the other leg before resting and then repeating for a total of three cycles.
6. Lunges
Begin in your standing position, with your feet shoulder width apart and your hands on your hips. Step out with one foot, about two feet straight in front of you. Keep your torso straight, bend at the knees until your back knee almost touches the floor, and then straighten back up and return to the beginning standing position. Be sure to keep your front knee behind your toes to avoid injury. Alternate legs, completing 20 repetitions on each side before you rest and then repeat.
7. Toe Taps
Start by lying on your back with your legs elevated and knees bent to a 45 degree angle, and then bring your knees closer to your chest. From this position, bring one foot down and tap the ground, and then bring that leg back to the starting position. Alternating feet, complete this motion for one minute before you rest, and then repeat twice. This is also a great exercise for your abs.
8. Superman Lunges
This is a slightly different take on lunges that works out a different part of your butt and the backs of your thighs. Start by standing with your feet shoulder width apart, arms down by your sides. In one fluid movement, lean forward and elevate one leg behind you, bringing your arms up in the air. The motion should remind you of Superman taking flight - thus the name. Return to the beginning position and then repeat, alternating sides, 15 times per side. Rest and then repeat twice.
The butt might be a big problem area for many people trying to look good in their swimsuits, but it is actually one of the easiest areas of the body to exercise. Complete these exercises at least two to three times a week consistently and you will be ready to hit the beach in no time!
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