Bikini butt
Nicola shows us how to feel confident on the beach in our bikinis from behind with this 30 minute exercise.
You will need an exercise mat to do this.
Warm up
Jog on spot
Butt Kicks
Half plié squats
Snap kicks
Circuit 1
Cross Behind Lunge, Parallel Squat & Front Kick x10 (R) x10 (L)
Stand with your feet slightly wider than hip width apart. Step forwards and to the side with your left foot and bring your right foot behind, like a curtsey. Lower your body until your front knee is bent 90 degrees, keeping your chest lifted, tummy held tight. Pause, then step your right foot back to the starting position, feet parallel. Then lower your body as far as you can by pushing your hips back and bending your knees, keeping your knees in line with your toes. Pause, then push back up, lifting your right foot off thefloor, kicking your leg forward, foot flexed. Bring the leg back to the starting position and repeat on the other side.
Wide Sumo Squat x10 (full) x20 (pulses)
Set your feet about shoulder- width apart with your toes turned slightly outward. Push your hips down and lower your body into a squat until your upper thighs are at least parallel to the floor. Keep your chest lifted and tummy in tight. Pause, then press your body back up to the starting position, keeping your back upright and straight at all times. Repeat 10 times. For the pulses, go down into the sumo squat and lift your hips up an inch then lower back down. Repeat 20 times.
Front Kick, Backwards Lunge, Side Kick, Squat x20 (Alt. R/L)
Stand with your feet shoulder width apart. Make a fist with both hands and bring them in front of your shoulders. Lift your right foot off the floor and kick your leg forward so that is it at least waist height. Bring the right foot back and step your right leg backwards. Lower your body into a lunge until your front leg is bent 90 degrees. Pause, then return to the starting position. Lift your right leg and kick it out to the right side, foot flexed, keep your abs tight. Pause, then bring the right foot back into the starting position, feet parallel. Now lower your body as far as you can pushing your hips back and bending your knees into a parallel squat. Pause and return to the starting position and repeat on the other side.
Lateral Lunge with Side Leg Raise x10 (R) x10 (L)
Stand with your feet shoulder-width apart. Lift your right foot and take a step to the right as you push your hips backward and lower your body by dropping your hips and bending your left knee. Keep your tummy in and chest lifted. Your right leg should remain straight in the bottom position of the lunge. As you push back up from the lunge, raise your right leg off the floor, extend it out straight to the right side, flex the foot and squeeze the top of your thigh and side of your bum. Then lower back into the side lunge. Repeat 10 times to the right side, then 10 to your left side.
Level Squat Side to Side x10 (Alt. R/L)
Stand with your feet shoulder-width apart. Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees into a squat. Staying in the squat position take two side steps to the right, keeping your body level. Then take two steps to your left. Repeat 10 times, alternating. Repeat.
Circuit 2 (On the mat)
Table Top with Bent Leg Pulses Up & Side x20 up (R)x20 side (R) repeat (L)Come down onto all fours, keeping the knee bent lift the right leg off the floor until your thigh is parallel to the floor. Flex your foot and push it up towards the sky, squeezing your bum and the back of your thigh as you do it. When you release make sure that the thigh does not drop lower than your hip, keep the knee elevated. Pulse 20 times. Bring the right knee round to your right side, making sure your inner thigh is parallel to the floor, knee should be in line with your hips. Then pulse upwards, squeezing the side of your thigh and bum, making sure you keep the knee lifted throughout. Repeat 20 times. (Repeat the whole exercise on the other side)
Straight Leg Cross x20 (R) x20 (L)
On all fours extend the right leg back wards. Lift the leg off the floor and bring it over to the left side and cross it behind the left leg, as far as you can, tapping the toe on the floor. Lift the right leg back up and bring it all the way over to the right side of your body, in line with your hips, keeping your pelvis as stable as possible. Then tap the right toe on the floor. Repeat 20 times on the left, 20 on the right.
Single- Leg Hip Raises x20
Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Keeping your right knee bent straighten your left leg until it is in line with your right thigh. Place your arms out to the side. Push your hips upwards, squeezing your glutes, keeping your left leg elevated. Pause, then slowly lower your body and legs back to the starting position. Repeat 10 times then switch legs and repeat 10 times.
Leg Pulses x20 (Front) x20 (Rear)
Lie on the floor on your left side. Stack your feet and hips. Put your right arm on your hip and prop your head up with your left arm. Without moving any other part of your body, raise your right leg and bring it forward in front of your body, keep your hips stacked. Now place the foot on the floor, then lift off the floor 2-3 inches and tap back down. Repeat the pulses 20 times. Then take the leg as far behind you as you can, then tap the floor, then raise the foot 2-3 inches and tap back down, squeezing your bum tight. Repeat 20 times. (Repeat whole sequence on your right side)
Leg Circles x10 (Forward) x10 (Back)
Lie on the floor on your left side. Put your right arm on your hip and prop your head up with your left arm. Without moving any other part of your body, raise your right leg and start to move your foot forwards in a circular motion. Keep the hips stable and your stomach pulled in. Repeat forwards 20 times. Then reverse the motion and go backwards. Repeat 20 times. (Repeat whole sequence on your right side)
Cool down
Bum Stretch
Hamstring Stretch
Runners Stretch
Inner Thigh Stretch
Runners Lunge Stretch
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