Bikini Butt Workout

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Ladies, you know the last thing we want some hunk to see when we're in a a hunk of a nasty butt!!!

Here are a few workouts to get your toosh in tip top shape so you can hit the beach feeling much better :)

No need to look like Kate Moss on the beach--just have a tighter, rounder rump (women with curves are beautiful, no matter how big or small)!!

This is a neat picture, but after a few of these exercises...

Getting started:

Warm up:Begin each workout with 5 minutes of light aerobic activity, likemarching in place, doing step-ups, or walking briskly--follow that witha few hip rolls, hip circles (definitely use a Hula-Hoop or Wii Fit ifyou have one!) along with alternating knee raises or leg kicks.

Workout 1:Standing with your right side to a chair, place your left hand on yourleft hip and your right hand on the chair back.  Stand in a lungeposition, right foot in front of left, feet hip-width apart, left heellifted, abs contracted and shoulders relaxed.

Bend both kneesinto a lunge, with right knee in line with right ankle and left kneepointing toward (but not touching) the floor.  Contract your buttocksand abs as you straighten both legs to starting position, then repeat.

Do 8-12 reps total (strengthens buttocks, quadriceps, and hamstrings)

Workout 2:Stand behind a chair, left knee lifted and turned out. Hold chair backwith right hand for support. Slightly bend right knee, keeping torsolifted and abs contracted.

Maintaining slight knee bend on standingleg, contract buttocks as you press left knee and thigh back behindyou, keeping thigh rotated out. Your heel will no longer be touchingthe back of your leg. Return to starting position, then repeat.

Do 12-14 reps total (strengthens glutes)

Cool down: End each workout by stretching your butt and hip muscles, holding each stretch for 20-30 seconds without bouncing.

1)Lift your right knee up to hip height, then place both hands under yourright thigh. Round your spine so your tailbone drops down and under;you should feel a stretch in your butt and lower back.

2) Returnto a neutral spine position, then use your left hand to pull your rightknee toward your left side to stretch your right hip. 

Repeat both stretches on the other side.

Schedule:If you're just starting an exercise program, follow the BeginnerSchedule. If you've been exercising consistently for at least 3 months,go straight to the Basic Schedule.

Beginner: Weeks 1-2: Do workout 1 only, 3 times per week.
                Weeks 3-4: Do workout 2 only, 3 times per week.
                Week 5: Progress to Basic Schedule.

Basic: Do workouts 1 and 2, 3 times per week, either on the same day or on alternating days.

To progress: Once this plan is easy, do additional repetitions or a second set of each move.

*from Shape Magazine

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