How to Get Great Glutes for that Summer Booty

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Summer is here, and the bikinis are making their long-awaited return. You know what that means: time to give that booty some love!

Here are four exercises you should build into your workout routine to achieve a perky butt so you can look even more fabulous in your bikini. All you need for the following movements is a barbell, a set of dumbbells and a resistance band. If you don’t have access to a barbell, you can still perform these exercises with any weights that you can find:

1. Barbell squats:

The squat is the mother of all leg and butt exercises, as it utilises all large muscle groups in a single movement. Not only do squats promote muscle development, but they also help improve full-body mobility and stability.

  1. Start with the bar resting on your traps, and your feet hip-width apart. Your head should be facing forward, and your hands should be gripping the bar just past your shoulders.
  2. Slowly flex your knees and hips, sitting back as deep as you can with your hips. Keep your gaze forward and your core engaged.
  3. Quickly reverse the motion by standing up into your starting position, and squeeze your butt cheeks for further engagement.

Aim for 10-12 reps and use heavy enough weights that make it challenging to get the last 2 reps out.

2. Deadlifts:

Deadlifts are one of the most effective exercises for developing strong and tight glutes. They also promote good posture and improve total body balance. You can perform this exercise with a barbell or dumbbells.

  1. Start with your feet hip-width apart, and the bar just over your feet. Bend to grip the bar with your hands set shoulder-width apart, your back flat, and your gaze looking forward.
  2. Breathe in as you begin driving your heels up to pull the weight upward.
  3. As the bar reaches your knees, quickly pull the bar back as you stand and drive your hips forward.
  4. Lower the bar by bending your hips and returning to the starting position.

Aim for 10-12 reps and use heavy enough weights that make it challenging to get the last 2 reps out.

3. Glute-bridge (using a resistance band):

Adding some resistance to your movements can increase the intensity and effectiveness of your workouts. This resistance band is designed to increase glute activation during your butt workouts.

  1. Lie face up with your feet flat on the floor, your knees bent and your palms facing down. Place the band around your thighs, just above the knees to create resistance.
  2. Extend your hips upwards and push your glutes off the floor as you squeeze your cheeks for further glute activation.
  3. Once you’ve extended as far as you can, hold the position for a second and come back down to the starting position. Repeat 30 times.

4. Bulgarian squats:

This squat variation is a brilliant way to achieve lower-body tone, particularly in your glutes:

  1. Hold one dumbbell of a light to moderate weight in each hand, and stand with your back to a bench or chair.
  2. Extend one leg back, resting the top of your foot onto the bench or chair.
  3. Squat down until the knee of the extended leg almost touches the floor. Make sure you aren’t leaning forward with your chest.
  4. Return to the starting position by extending the leg back to the original movement and standing upright on one foot.

Aim for 10 reps on each leg and use heavy enough weights that make it challenging to get the last 2 reps out.

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Nik Toth

CONTRIBUTOR

Nik Toth is the Lean Body Coach, a nutritionist, personal trainer and wellness coach based in Bondi. Originally from Hungary, Nik’s journey to wellness certainly wasn’t easy. After years of leading an unhealthy lifestyle in Budapest and then as a VIP host in Las Vegas, Nik turned her life around when she fell in love with an Aussie during her travels and had a miracle visit to a naturopath, who cured their ailments with food alone. She ended up moving countries for the third time and found herself studying nutritional medicine in Sydney – and the rest is history. When she’s not helping women transform their bodies, Nik loves travelling and spending time in “health-conscious” Bondi. Above all, she dreams of “inspiring and touching as many lives as possible and changing people’s thoughts about food and their relationships with their bodies.”

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