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Beach Bum: 4 Perfect Glute-Tightening Moves To Look Great In A Bikini

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When summer is approaching, it isn't uncommon for women and men to hit the tanning bed. Women may also try to tone up their abs and other parts of their body, like their glutes. Here are four simple exercises that you can do to tighten your glutes and be ready to show off your body as soon as the weather heats up:

25 Dumbbell Squats

Squats are one of the most powerful moves that you can make to strengthen and tighten your muscles, especially in your butt and thighs. Over time, you'll want to increase the amount of squats that you do (reps) as well as the dumbbell weight that you use. Start with weights that only weigh a couple of pounds until you get used to them. You can increase the weight as you go. A good time to change is when you get comfortable and don't feel the "burn" any longer. Here is how to do a dumbbell squat:

  • You will want to start with your legs apart and even with your shoulders.
  • Make sure that you have a dumbbell (of a comfortable weight) in each hand and that your arms are resting beside you, which will have the dumbbells at your thighs.
  • You now want to squat as if you are about to sit down in a chair. Ensure that your weight is on your heels.
  • Keep your back flat and your chest out.
  • Use your heels to push yourself back up into starting position.
  • Repeat.

25 Explosive Lunges

Lunges are one of those exercises that you hate, but the benefit are incredible. They will give you a very deep stretch through your butt while also improving your coordination and balance. For best results, use a set of weights. These can be held by your side or used to perform a curl while in the lunge or standing position. Here is how to do the lunge:

  • Stand straight up with your feet together. Place your hands on your hips.
  • Take your right leg and lunge forward. Make sure your front knee is bent at an angle of 90 degrees in line with your ankle. 
  • Now, push off with both feet to stand back up. 
  • Do the same exercise with your left leg forward. 
  • Repeat.

15 Kickbacks (Per Leg)

For toned glutes and tight hamstrings, this is one of the best exercises. For optimal results, you will want to purchase and use ankle weights. These are made to attach to your ankles and increase the resistance that you feel each time your leg is raised, which helps to improve strength and strengthen muscles. Here is how to do a kickback:

  • Get into a position where you are on your hands and knees.
  • Start with one leg and kick it back and up.
  • Keep your hips as straight and level as possible.
  • Repeat, then switch to the other leg.

25 Hip Lifts

If you tend to have tension and pain in your lower back, then hip lifts can help relieve that discomfort while also working your bum. You can add ankle weights for extra resistance with this exercise. Here is how to do it:

  • Lie down flat on your back with bent knees, feet on the floor and arms at your sides.
  • With one leg lifted, lift your hips up toward the sky or ceiling.
  • While doing this, squeeze your hamstrings and glutes.
  • Lower your foot back to the floor with your hips still up.
  • Now, lower your hips back to the floor.
  • Repeat.

By doing these exercises daily, every other day or even a couple of times a week, you will have a perfectly-toned butt ready to slide into a pair of bikini bottoms and hit the beach. If you're looking for a fitness equipment store to buy weights, visit Gym Outfitters Inc.


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