Endless days of warm weather often mean bikinis, shorts and skirts. This is the time of the year to show off your assets and flaunt a sexy body. However, for most people, it's a time of sweat and discomfort because even though the heat calls for less clothes, your confidence level may not be ready because you haven't worked out in ages. While a Brazilian butt lift will cost thousands of dollars and weeks spent in recovery, you can shape your derriere, giving yourself a natural butt lift without the expense of surgery and it takes less than 15 minutes!
This quick workout may be simple in nature, but it is going to hit multiple muscles and help you burn more calories in less time, which means you will be working hard and sweating. The key to this workout is in the circuit: 1 circuit is 10 repetitions of each exercise, repeat for 3 circuits. You're going to be doing three exercises back-to-back, with no rest in between sets, working your muscles and heart at the same time. Remember, cardio plus resistance means maximum calorie burn. Do this workout 3 times on your regular leg workout day and you'll see your current rear situation improve significantly! All you need is a Smith machine and a flat bench nearby.
- Deep Squats
The squat is an extremely old school yet underrated entire lower body exercise that contributes greatly to the fitness of your glutes. We recommend you use the Smith machine for balance until your core is strong enough for free bar squats. Stand with your feet slightly more than shoulder width apart and prop the bar on your shoulders. Hold onto it, flip the holder back, and squat down as far as you can. (Picture your butt touching the ground.) Make sure your knees don't go over your feet. Pretend you are lowering yourself into a chair. Slowly raise back up, keeping your glutes active and engaged the entire time. Repeat 10 times.
- Scorpion Kicks
Place the bar in front of your body now, bend 45 degrees at the waist, with your butt sticking out. Stand with one leg and kick the other one up straight back as if you are trying to kick yourself in the back of the head. Use the bar for balance, do 10 kicks with each leg.
- Step Ups
Immediately go to the flat bench. Standing in front of the bench, keep one leg on the ground and place the other foot on the bench. Use the heel on the bench to push yourself up to a standing position on top of the bench without letting the originally grounded foot touch the bench. Slowly lower yourself back down; this is 1 rep. Try not to bounce. Repeat 10 times on each leg. Your glutes should be on fire at this point. Take one minute rest, then repeat the whole circuit 3 times.
It's time to come out of hiding and enjoy summer comfortable and confident. Perform this butt-lifting circuit three times twice a week and watch your booty transform into something to be proud of.