For the girl who cares about her backside, I have some easy to do exercises that will get your butt in the best bikini shape and just in time for the big waves of summer.
So, if the beach is calling your name, and the sound of breaking waves is music to your ears, it won’t be long before you are trying on tropical colored swimming gear and itty bitty bikinis.
Lying on your back on a mat, bend your knees and place your feet hips width apart, your arms should be extended by your sides, palms facing downward, elbows extended with your shoulder blades reaching down your back. Draw your navel inward towards your spine and press your lower back down towards the mat keeping your chin level. Inhale, as you lift your hips away from the mat by rolling up one vertebrae at a time, exhale return your hips to the mat again rolling one vertebrae at a time. Repeat 8 times.
Pilates Hip Circles
Lying on your back on a mat, with your chin level, shoulder blades reaching down your back, arms extended by your side, palms facing down, navel drawn inward towards your spine, raise your right leg, with toes pointing towards the ceiling. Inhale; circle your leg to the right, and then forward then across to the left and back to the starting position. Repeat eight times then switch to the left leg.
Standing with your feet together, place your hands on your hips, lift your chest and draw your shoulders down your back, pull your navel inward to engage core muscles. Inhale, step with your right foot forward and lower your left knee towards the ground, as you exhale step back with your right foot to a standing position. Hold your shoulders squarely on top of your pelvic area. Repeat on the left side, lowering your right knee to the ground and then stepping back with your left foot. Repeat 10 to 12 times.
Beginning on all fours, with your knees positioned directly below your hips and your hands directly below your shoulders, navel drawn inward towards your spine and your shoulders reaching down your back, inhale, lift your right heel towards the ceiling with your knee remaining bent. Exhale; lower your knee back to the mat. Repeat on the left side. Continue alternating sides 10 to 12 times.
Cardio activities such as walking, jogging and cycling can also work the muscles that help you get that beautiful bikini butt. Stay active and enjoy life to the fullest, healthy and happy in mind, body and spirit.
~ Karen Ficarelli
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