Summer’s in full swing, and that means backyard pool parties and trips to the beach. If you didn’t start getting your body ready in January, you still have (a little) time. Here are a few more exercises to help you build a better bikini bottom.
Rear-leg raise
Lie face down with hips on ball, pressing hands and toes into floor.
Raise right leg about 3 feet.
Move leg a few inches to the right, then return to center and lower.
Alternate sides for 60 seconds.
Partial dead lift
Hold a barbell or two light (5- to 10-pound) dumbbells with a shoulder-width grip.
Slide the barbell partially down the front of your thighs, keeping your back arched and your rear end out.
Pull the barbell back up before it reaches your knees, squeezing your hamstrings and glutes at the top of the movement.
Do three sets of 10 to 12 repetitions.
Inner thigh plie
Stand with feet wider than your shoulders, holding dumbbells.
Rotate feet outward on a diagonal and lower into a plie. Make sure your knees do not go past your toes.
Squeeze your glutes with shoulders back and chin up.
Stand up slowly while looking forward and repeat for 60 seconds.
Donkey kick
Start on all fours and slowly bring left knee in toward chest.
Extend left leg back and lift so the sole of foot faces up and knee is bent at a 90-degree angle, with right arm extended forward.
Slowly return to starting position and repeat. Do three sets of 10 reps on each leg.
Tips
Warm up first before you start your weight- training session to help prevent injury. Perhaps walk on the treadmill or on a track.
Keep your spine in a neutral position, shoulders back, abs pulled in and breathe. Breathing keeps muscles oxygenated and ready for action.
Burn more calories by adding a minute of cardio moves between exercises. Options include jumping rope, jumping jacks or walking up steps.
Tina Gee is a fitness coordinator at Gold’s Gym. This article appeared in The Atlanta Journal-Constitution.
