This article is dedicated to my favorite time of year– Bikini time! Spring is upon us and summer is right around the corner. That means bikinis, beach days, bike rides, barbeques and short-shorts. Better get your legs and buns ready for their big summer reveal with these butt-firming, thigh-sculpting, and calf-toning moves.
Beginner: Plie Squat
Targets: Abs, glutes, hamstrings, and quads
Stand with feet slightly more than shoulder-width apart, toes pointed out about 45 degrees.
Squat, keeping abs engaged, hands on hips and knees aligned with ankles.
Squeeze glutes to stand up. Do 15 reps.
Beginner: Donkey Kick
Targets: Glutes
Get on all fours on mat (hands under shoulders, knees under hips).
Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
Lower knee without touching floor; lift again. Do 15 reps. Switch legs; repeat.
Beginner: Curtsy Lunge
Targets: Glutes, hamstrings, and quads
Stand with feet hip-width apart, hands on hips.
Lunge back with left leg, crossing left foot behind right; bend both knees 90 degrees, keeping right knee directly above right ankle.
Return to start.
Switch legs; repeat. Do 20 reps, alternating sides.
Intermediate: Tiptoe Plie Squat
Targets: Glutes, hamstrings, quads, and calves
Stand with feet more than shoulder-width apart, toes pointed out 45 degrees.
Lift heels off floor and squat, keeping knees above ankles.
Squeeze glutes to stand up; lower heels. Do 15 reps.
Intermediate: Curtsy Lunge with Lift
Targets: Glutes, hamstrings, and quads
Stand with feet hip-width apart, hands on hips.
Lunge back with left leg, crossing left foot behind right; bend both knees 90 degrees.
Push off with left foot to bring left bent knee to hip level in front of you.
Hold for 2 counts; return to curtsy lunge.
Do 15 reps. Switch legs; repeat.
Advanced: Plie Squat with Frog Jump
Targets: Glutes, hamstrings, and quads
Stand with feet slightly more than shoulder-width apart, toes pointed out 45 degrees.
Squat, keeping knees above ankles.
Squeeze glutes and power up to jump. Slow and controlled, paying close attention to form. Return to squat. Do 15 reps.
Advanced: Donkey Side Kick
Targets: Abs, glutes, and quads
Start on all fours (hands under shoulders, knees under hips).
Keeping right knee bent 90 degrees, lift right knee out to side at hip level.
Straighten right leg, point toes, then lower foot to floor.
Lift leg back to hip height. Bend knee and return to start. Do 15 reps. Switch legs; repeat.
Advanced: Curtsy Lunge with Roundhouse
Targets: Glutes, hamstrings, and quads
Stand with feet hip-width apart, fists in front of chest.
Lunge back with left leg, crossing left foot behind right; bend both knees 90 degrees.
Push into right foot as you lift left leg, kicking it in an arc out to the left side.
Return to curtsy lunge.
Do 15 reps. Switch legs; repeat.
It takes four weeks for you to notice your body changing, eight weeks for your friends and twelve weeks for the rest of the world. Give it twelve weeks. Don’t quit.
Happy firming and toning!
Credit: fitnessmagazine.com
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