Top 3 Exercises for Bikini-Ready Buns

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Let’s face it. We all want a tight, lifted, cottage-cheese free bum. The question is, are we willing to go the lengths necessary to get it? After many work outs and much research, I’ve found three top of the line exercises that any girl can do in order to shape her bum.

1. Squat Jumps
Photo courtesy of www.womenshealthmag.com
Stand with your feet shoulder-width apart, arms hanging at your sides. Squat down until your knees are bent about 90 degrees. Immediately swing your arms overhead and jump upward as high as you can. Swinging your arms will give you momentum so you can catch more air. As you land, gently bend your knees and sink back down into the squat position. That’s 1 rep.
Do 10 reps, rest for 30-60 seconds, and repeat 3 times.

2. Deadlifts
Photo courtesy of www.foodielovesfitness.com
Grab a pair of five-to eight-pound dumbbells and hold them in front of your thighs, feet hip-width apart, knees slightly bent. Bend at your hips to lower your torso until it’s almost parallel to the floor, keeping the weights close to your body. Return to standing, keeping the weights close to your body (as if you’re shaving your legs with the dumbbells) and squeezing your butt at the top. That’s one rep.
Do 15-20 reps 3x with a 30 second break between each set.

3. Hip Bridge and Heel Drag
Photo courtesy of www.womenshealthmag.com
Lie on your back with your lower legs on a stability ball. Raise your hips until they’re aligned with your feet and shoulders. Raise your left leg until the bottom of your foot is facing the ceiling. Press your right heel into the ball and roll it toward your butt. Roll the ball back out. Keeping your hips lifted, repeat the rolling motion. That’s one rep.
Do three sets of 15-20 reps, resting for 30 seconds between sets.

After this work out your butt is bound to be screaming! By keeping up the hard work, pairing cardio with strength training, and always making healthy food choices, you’ll be on your way to a boosted bum in no time.

Tweet us your bikini-body progress @Clichemag now!

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