Content

• Steps
• Method 1 of 6: Side Lunges
• Method 2 of 6: Basic Squats
• Method 3 of 6: Ballet Squats
• Method 4 of 6: Forward Lunges
• Method 5 of 6: Bends
• Method 6 of 6: Chair Squats
• Tips
• Warnings
• What do you need
• Additional articles

Want to look good in your bikini from behind? All you have to do is do these few simple exercises four times a week and your butt will get a little rounder and more attractive.

Steps

Method 1 of 6: Side Lunges

1. 1 Stand straight with feet shoulder-width apart, hands on hips. By keeping your hands on your hips, you will use your core muscles for balance.
2. 2 Facing forward, extend your right leg approximately two feet (60 cm) to the right. Bend your right leg, transferring your weight to it; your left leg should remain straight. Keep both legs in the direction of travel and your hands on your hips.
3. 3 Push off with your right heel to return to the starting position.
4. 4 Repeat the exercise on the left side; do 3 sets of 10 lunges.

Method 2 of 6: Basic Squats

1. 1 Stand straight with feet shoulder-width apart, hands on hips.
2. 2 Bend your knees so they are in line with your toes, as if you are about to sit in a chair. Keep your heels flat on the floor and push your butt out. Remember to keep your back straight: Leaning forward while squatting will put stress on your back.
3. 3 Return to starting position; do 20 reps.

Method 3 of 6: Ballet Squats

1. 1 Stand with your feet slightly wider than your shoulders, with your toes pointing to the side. You can stretch your arms out in front of you or rest on your hips while your torso remains straight and upright throughout the exercise.
2. 2 Bend your knees so they are in line with your toes, arching your bottom.
3. 3 Return to starting position; do 10 reps.

Method 4 of 6: Forward Lunges

1. 1 Stand with your arms at your sides, feet shoulder-width apart.
2. 2 Step forward on your right leg, and then extend both arms forward to touch your right leg (or as close as you can).
3. 3 Return to starting position and repeat on the left side; do 10 reps on each leg.

Method 5 of 6: Bends

1. 1 Stand with feet shoulder-width apart.
2. 2 Bend your hips forward until your back is parallel to the floor. Your hands can be on your shins or extended towards the floor.
3. 3 Return to starting position; do 10 reps.

Method 6 of 6: Chair Squats

1. 1 Find a chair with a seat about 0.5-1 meter high.
2. 2 Place your right foot on a chair, and then assume the following position: you are looking forward and the chair is 90 degrees to the right.
3. 3 Bend your left knee, keeping your torso straight.
4. 4 Do 10 reps, then switch legs; do 3 sets on each leg.

Tips

• Keep your back straight during exercise. This will help improve your posture, which in turn will make you look your best in a bikini!
• When doing the basic squat, do not lean forward, but bring your ass back. My trainer compares this to using a dirty toilet. Take this position and go!
• Try adding weight! You can change the hand-on-hip exercises by extending your arms straight out on either side. Start at 1kg and work up to 2-3.5kg.

Warnings

• Warm up by doing a few basic stretching exercises before doing these exercises. This will help prevent muscle tension.
• It is important to keep your torso straight during the side lunges, core squat, ballet squat, and chair squat so as not to stress your back.
• Do not exercise while recovering from an injury.

What do you need

• Squat chair
• Dumbbells (optional)

Additional articles

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