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Wellness Wednesday: Get Your Best Beach Bum

Summer is just around the corner, and you’ll be slipping into a bikini in no time! To get your best beach bum, try these four moves that serve as the ultimate butt sculpting work out plan. Better than any brazilin butt lift you could receive!

Single Leg Hamstring Curl

Reps: 10 per side

Sets: 3 or 4

What you’ll need: Exercise Ball

What to do: Lie on your back with a large exercise ball under your feet. Bridge up onto the ball by lifting hips off the floor and pressing feet into the ball. Bend right knee into your chest, keeping left foot firmly planted on the ball.

Keeping your hips lifted; draw the ball in toward your butt by bending your left knee. Hands should be planted on the mat to help you balance. Slowly extend left leg while left knee stays bent into chest. Do 10 reps on each side.

 

Bend and Extend

Reps: 10 per leg

Sets: 3 or 4

What you’ll need: Chair

What to do: Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed

Pulse left leg 10 times (lift and lower by 1 inch).

Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.

Hold leg lift for 5 counts. Switch sides; repeat.

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Kettlebell Swing

Reps: 15

Sets: 3 or 4

What you’ll need: Kettlebell or dumbbell

What to do: Hold a kettlebell (or dumbbell) with both hands and stand with your feet hip-width apart, knees slightly bent.

Bend at your hips and lower your torso until it forms a 45-degree angle to the floor, keeping lower back naturally arched.

Swing the kettlebell between your legs. Keeping your arms straight, thrust your hips forward, straighten knees, and swing the kettlebell up to belly-button/chest level.

 

Sideways Band Shuffle

Reps: 10 to left,  10 to the right

Sets: 2 or 3

What you’ll need: Resistance Band

What to do: Place a resistance band loop around your ankles and stand with your feet hip-width apart, hands on hips. S

tep your left foot to the left, placing as much tension on the band as possible, then bring your right leg to the left.

 Do all reps to the left, then repeat to the right side. 

 

Sources:

http://www.shape.com/fitness/workouts/6-butt-exercises-work-wonders?page=5

http://www.fitnessmagazine.com/workout/butt/exercises/exercises-to-target-butt-muscles/?page=3

http://www.womenshealthmag.com/fitness/kettlebell-swing?workout=6185

http://www.womenshealthmag.com/fitness/sideways-band-shuffle

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