Top 5 Exercises For A Bikini Model Butt !

1.1K Flares Twitter 117 Facebook 11 Google+ 38 Pin It Share 954 StumbleUpon 0 Reddit 0 Buffer 0 1.1K Flares ×

Take Your Bikini Model Glutes Workout To The Gym

Get That Perfect Bikini Model Butt That Everybody Will Notice! These Top 5 best glutes exercises are a MUST for every gym workout routine for women. It will mostly work the back of your legs (hamstrings) and your glutes (butt). Get ready to feel your tush burning! Also, make sure you grab your free printable workout logs to track your progress.

 

Printable Glutes Workout :

(Save it on your phone and bring it to the gym!)

Bikini Model Glutes Workout

1. Full squat! 

Full squat

4 sets of 15-20 reps

The all the way down squat is probably the best exercise there is to achieve a perfect booty!

To avoid injuries, go for the Smith Machine.

Why :

  1. Build muscles (who wants a saggy ass?)
  2. Gain strength
  3. Gain flexibility
  4. Strenghten your knees - unlike with the average ignoragamus will tell you, squatting PROPERLY will streghten your knees by reinforcing the surrounding muscles.

How : 

  1. Set the bar in the power rack to be at your mid-chest level
  2. Place your feet directly under the bar
  3. Squat under the bar and put it on your back
  4. Tighten everything and squat up to unrack the bar
  5. Go as low as you can
  6. Squeeze your glutes to come up, the power should come from your glutes! 

The form : the form is really important to avoind injuring your back, start with an empty rack to find the right position.

There's a lot of things to focus on :

  1. Chest out : keep your chest out at all time to avoid extra pressure on your lower back. Tightening your abs will help also.
  2. Look forward : your head should be straight, you shouldn't be looking up or down.
  3. Bar position : have the bar sitting on your shoulder blades and back muscles, not on your neck!
  4. Foot stance : Your feet should be positioned shoulder-width or just inside.
  5. Knees out : Always push your knees out, you don't want to injure them!
  6. Hit parallel : Your hip should always come lower than your knees to avoid stress on them.

2. Straight leg deadlift

stiff_leg2

4 sets of 15-20 reps

This one will definately make feel your butt! If done with a proper form you will get all the benefits without hurting your back.

Why :

  1. Build muscles, this will release a mass building hormones in your body 
  2. Work you glutes, hamstrings, lower back and calves
  3. Get ride of that cellulite on the back of your tighs

How : 

  1. Start by standing up with your torso straight and legs as wide as your shoulders
  2. Hold the bar with an overhand grip
  3. Flex your trunk while keeping your back straight and bring the bar slightly under your knee level until your back is parralel to the ground level without rounding your back at any time
  4. Inhale on your way down
  5. Exhale on your way up
  6. Keep the bar close to you as you get back in standing position

The form : the form is really important to avoind injuring your back, start with an empty rack to find the right position.

There's a lot of things to focus on :

  1. Back straight : keep your back straight at all time to avoid pressure on your spine!
  2. Breathing : inhale as you go down, start exhaling half way up
  3. Bar position : always keep the barbell close to your body

3. The pistol! (One legged squat)                         
single-leg-squat-150x150                         

4 sets of 15-20 reps

This one's not easy but it's probably the best at-home exercise you can get!

Start with a chair, it will be easier. 

Why :

  1. Can be done anywhere/anytime
  2. Strength, flexibility and balance all in one
  3. Will force your weaker leg to catch up

How : 

  1. Reach foward with your hands to keep your balance
  2. Squat down to the position shown in the picture
  3. Press back up to your starting position

The form :

  1. Balance : Keep your arms in front of you
  2. Keep your tighs together
  3. Hold some weights as you get better

4. Barbell Glute bridgeglute-bridge1

4 set of 15-20 reps

This one is another of the best glutes focused exercises!

It will also word your calves and hamstrings.

How : 

  1. Start with a weight allowing you to do 15-20 reps
  2. Lay on your back, knees bent with the barbell on your hip
  3. Raise your hip until your back is straight
  4. Come back down

Form :

  • Don't raise too high, you don't want to curve your back too much on your way up

5. Walking Uphill Treadmill

16 minutes speed between 3.5 and 5mph
  •  Start your workout with 16 minutes of uphill treadmill with max angle.

The treadmill is a good option to get in shape.

Percentage-wise, walking will burn more fat than running that means that walking will take about 60% of the calories burn from fat as running will take about 40%. Even if running burns more calories, this will keep your muscles and shred the fat for that ripped look.

You should burn a fast 150 calories with that one!

Featured image source : Nina Eckert 

 This workout is part of the New Year's Resolution Fitness Challenge

250

Get Your 30-Day Bikini Shred Meal Plan

Get The BEST recipes for faster Fat Loss

The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday.

The BEST meal plan for faster fat loss <-- Yummy recipes to melt bodyfat

Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

Share This Post On

1 Comment

  1. Love this article, these are some of my favorite booty exercises too! I’ll have to bring it up a notch and practice my pistol squat….

    Post a Reply

Submit a Comment

Your email address will not be published. Required fields are marked *

1.1K Flares Twitter 117 Facebook 11 Google+ 38 Pin It Share 954 StumbleUpon 0 Reddit 0 Buffer 0 1.1K Flares ×