Spring is in full fledge, and if you are still moping around fantasizing about your bikini body for the summer, and particularly about how your derriere and abs will look in them it’s time to put your work out in overdrive. Who doesn’t love an ample backside with flat abs to boot? It’s the perfect compliment to any summer outfit and you haven’t got much time left to whip your body in perfect condition for your summer vacay.

Here are a few exercises that you can incorporate into your workout routine to get you in tip top shape.

Lunges – This exercise is a certified booty blaster. It targets the glutes, hips and thighs and boy do you feel it. But the results are well worth it. To do a proper lunge stand upright with your feet facing forward and together. Place your hands on your hips. Chose one leg and step forward, bending your front knee so that it is over the top of your foot, but making sure that it does not extend further than that. As you bend your knee lift the heel of the opposite ankle. You can stop when your body is in a 90 degree angle position with the floor. Now pull your body back to the start position and repeat. For added resistance you can also do this exercise with weights.

Squats – Beyonce was quoted in saying that a woman can never do enough squats. With sage advice from the bootylicious singer herself, this is definitely a commandment that we can add to our workout repertoire. Stand with your legs shoulder width apart with your toes facing forward. Relax your body and push your shoulders back for good posture. Suck your stomach in while maintaining a natural breathing pattern. Put your arms in front of you so that they are perpendicular to your body and pretend as though you are sitting in a chair, making sure that your knees do not go over your toes. Release and repeat. For more resistance you can also do squats with free weights.

Kickbacks – On an exercise mat kneel on all fours, and evenly distribute your body weight. Bring your knee forward and exhale, and then extend the leg in an upward position while squeezing your but muscles. Adding 3-5 pound ankle weights will rev up this exercise.

Steps – Using the stairs in your home with 3-5 pound weights on your ankle can make a big difference. Walk up and down your stairs a few times and feel the burn.

Walking/Running – Again, ankle weights can be a girls best friend when getting her booty in shape. Walking up hills so that there is maximum resistance, can whip your glutes into shape. Take a 20-30 minute walk somewhere that you have to walk uphill, and you will certainly feel the difference after the first workout.

8 Comments

  1. i hope people don’t use those hand/ankle weights for cardio related activity – walking, running…

    they aren’t necessary and can be harmful when worn on your ankles while running especially.

    if you’re already overweight, you’re carrying enough weight that you don’t need to add anything more to run or walk. the weights are totally unnecessary.

  2. Candy 1

    I’ve been trying to get my body in shape. I’ve been dong squats for a couple weeks and running for months. I’m already a healthy weight, but I want to get my body looking much better for the summer.

  3. Queen Ki

    Ladies, listen up! This article is nothing short of the TRUTH! But you’ve NEVER really worked out until you’ve tried the fitness routines in “The Women’s Health BIG BOOK of Excercises!” I’m telling you…that book is the TRUTH and then some. It’s got all the workouts mentioned in this article and more! I love it! The book’s chapters are broken down into target zones/body parts like, Chapter 4 is all your CHEST excercises, Chapter 5 is BACK, Chaptet 6 is SHOULDERS, etc. FULLY ILLUSTRATED WITH GLOSSY PHOTOS of a woman demonstrating each step! I swear, I love it. And the fact that this book is full of over 600 workouts, you can mix and match and customize your own fitness (and even nutrtion) regimen. I suggest you check it out, because THIS is what I call the “Fitness Bible.” Xoxoxo

    Let’s not forget how great this book is since it’s ONLY talking about the FEMALE figure and muscles bones (also included in quick, simple illustrations at the beginning of each chapter called “Meet Your Muscles,”

    • Candy 1

      Thanks. I will probably buy it. I need help with my abs. That has always been my problem spot. I am 5 foot 6, 145 lbs., yet I am having the toughest time with getting a sflatter yummy.

    • @candy 1

      abs are made in the kitchen. you need to clean up your diet and do intense cardio.

    • Candy 1

      I walk twice weekly and run 3-4 days per week for 40 minutes each day. But I do love carbs. I love bread and nuts (tortilla bread, beans, cashews and almonds are my thing) so much and always have. I guess that is the problem, because otherwise I do not eat junk food except on major holidays.

    • cuyah

      @candy1

      When running it is important to make sure your heart rate is up..intervals are good…jogging for 2 min and spirinting for 1. Planks are good for abs…also clench abs while running

  4. Whatever

    Use weights while doing these!

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