Swimsuit season is just around the corner – or maybe where you live, it’s already here. But don’t worry, there’s still time to get your booty ready. Even if you’ve always had a “pancake butt,” there are several exercises you can do that will lift and tone your rear. Here are the top fitness workouts to get your booty swimsuit ready. You’ll be strutting poolside in no time!
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Pro Tip #1| Lift Heavy Or Until Muscle Failure
Your butt is a large muscle, and you need to treat it that way. If you want to lift and tone it, you need to lift heavy weights. Don’t be afraid to max out your reps too. Working until muscle failure means that you’ve used as much muscle as you have. That means you’ll maximize the time you spend working out.
Pro Tip #2| Mix It Up
Three muscles make up your butt: the gluteus maximus, gluteus medius, and gluteus minimus. To get your booty swimsuit ready, you’re going to need to work all 3 groups. Mixing up your workouts means you’re more likely to target those groups and get your butt to perky levels.
Pro Tip #3| Activate Your Glutes
All of those squats and lunges aren’t going to make a difference if you perform them using your quads and not your rear end. You need to make sure you activate your glutes and recruit them to do the work. Two quick methods to do this are to do some donkey kicks or glute bridges as a warm-up.
What are your favorite booty exercises? Are you ready to rock your swimsuit? Let me know in the comments. Maybe you need some help getting your tummy in shape? This post is a great read! If you’re interested in finding flattering swimsuits over 40, then make sure you check out this post.
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1
Booty Kicker
This barre will help you get those amazing workouts in the comfort of your own home. You’ll work your butt from all directions while also creating long lean legs.
2
Sissy Squat Bench
Sissy squats get deep into your muscles. Doing them correctly uses your whole butt and will give it a lift. This bench helps you maintain form and get lower in each squat.
3
Workout Bench
This bench gives you added range of motion for floor exercises. That added range will increase the intensity of your workout. Also, it comes with attachable resistance bands for additional oomph.
4
Squat Rower
This machine helps you get lower in your squats and lunges while remaining in good form. Getting low gets more of your butt involved in the move. That means you’ll get results more quickly.
5
Pilates Bar Exercise Stick
If you’re a Pilates or yoga person, this Pilates bar can up-level your workout routine by giving you resistance as you move through the exercises. It has changeable resistance bands, so you can increase your resistance as needed.
6
Long Resistance Bands
Resistance bands are old-school, but they work. You can use them during your floor exercises to make your regular routines harder. They help you get to muscle failure, and get better results.
7
Short Resistance Bands
Short resistance bands, or booty bands, are also a great, simple way to make your workouts harder. While they’re great for floor exercises, you can use them to make any exercise more challenging.
8
P.volve P.ball
P.volve is having a moment. The company is developing a cult following - and for good reason. They get results. The P.ball adds resistance to your inner-leg workouts. It will help you use all of the little muscles that give your butt shape.
9
Core Sliders
Core sliders may seem like glorified plates, but don’t let looks fool you. They can make even simple exercises challenging. I use them, and I know I can feel my upper legs and lower butt start to cry when I get them out.
10
P.volve Total Transformation Kit
If you’re the type of person that wants all the gear and decisions made for you, this kit is a great choice. It comes with all of the equipment you need to get your booty swimsuit ready, plus access to streaming workouts.
