Looking to firm and tone your butt for bikini and miniskirt season? We’ve put together a program that works to get you there, fast. Read on for our targeted exercises and diet plan, combining a workout with healthy eating for results that will last. On your marks, get set, GO!
Part I: The Workout
We recommend 20 to 30 minutes of moderately intense jogging, two to three times a week—three is best, if you can. Calculating your target heart rate will ensure you get the most from your cardio workout.
Stand with the side of your body to a wall, the toes of the foot nearest the wall pointing to it (your feet should form a 90° angle). Lift your leg (the one furthest from the wall) waist-high, so that your leg forms a right (90°) angle, as if you were about to kick out sideways. Next, kick out your leg as quickly as possible, without fully straightening your leg, before returning to the right angle. Repeat 10 to 15 times on each side (feel free to do more if you feel it’s too easy). Pause for one minute before moving on to the next exercise.
Exercise 2:
Start out on your hands and knees. Place a cushion under your knees to avoid discomfort. Extend your leg straight behind you, in a controlled movement, making sure your leg is parallel to the floor. Do three series of 15 to 20 kicks, alternating legs between each series. Take a 30 second break, then move on to the third exercise.
Exercise 3:
Lying on your back, bend your knees and place your feet flat on the ground, so that your thighs and calves are forming a right angle. Raise your butt in the air until your torso and thighs are in a straight line. Hold for 30 seconds then release, repeating two more times. If you’d like to vary the exercise, instead of holding your butt up for 30 seconds, alternate lifting and lowering your buttocks. Do two series of 20 reps.
Part II: The Diet
A balanced diet that suits your lifestyle will help you get the most from your workout. Here are a few tips to get you started:
Sugar; stop adding it to your coffee and tea!
Sauces and dressings (these can be surprisingly high in calories)
We recommend:
Replacing 2% milk with 1%
Trying steamed rice instead of pasta and potatoes,
Snacking on fruits and vegetables
