Bikini Butt Workout – Top 5 Booty Exercises

bikini butt workout

Get your booty fit for summer with our top 5 bikini butt workout that will guarantee maximum results. Probably one of the most talked about topics on women’s fitness blogs is how to build a shapely butt. Of course, the definition of shapely may vary from person to person. For one, it may mean bigger and rounder. For another, it may mean not adding size, but rather shaping your butt to be more round and firm.

Obviously sitting on it is not going to give you results. And although eating junk food could add some size to your rump, it will also add size to your arms and legs.

If your goal is to tighten and tone your glutes, you will want to execute the following exercises without adding weights and performing each exercise with high reps. If however, you’re main goal is to add size while keeping your butt round and firm, you will need to use weights and use lower reps per set for each exercise. Personally, I would suggest using both methods once per week, preferably three to four days apart; meaning two workouts per week.

Let me emphasize this point again. Something you are not told on most blogs is that for size you must use weights. Not using weights will mostly tone and shape, but will not add much size if any. So, if you run into an exercise routine that guarantees bigger glutes using only body weight exercises and not using weights, you are being miss-lead.

 

How to Transform your Glutes with the Bikini Butt Workout

The below exercises are guaranteed to transform your glutes into the shape you desire. These exercises will specifically target your glutes and activate muscle stimulation deep inside the muscle where it counts.

 

What is your Goal – Toned Glutes or Bigger Glutes?

Toning your Butt:  If your goal is to tone your glutes, perform each exercise below 2-3 times per week. Perform 4 to 5 sets and 15 or more reps per set for each exercise.

Bigger Glutes:  If your goal is to add quality size to your glutes, perform each exercise 1-2 times per week. Perform 3-4 sets and 8-10 reps for each exercise…and use weights. Always try to use the heaviest weights you can to finish each set. If you can do more than 10 reps, then you need to increase the weight.

An added tip for building bigger glutes is to get at least 3 to 4 days of rest before your next butt workout, and get enough protein for your glutes to grow. Not getting enough protein will sabotage your growth. Try to get at least your body weight in grams of protein. So for example, if you weigh 140 pounds, consume 140 grams of protein or more each day.

 

Bikini Butt Workout – Top 5 Booty Exercises for Maximum Results

Walking Lunges – First in our Bikini Butt Workout list and my favorite among the lunge exercises are walking lunges. A good idea is to perform these last, when your glutes are already pretty exhausted. To get a full blown pump, keep your steps wide and make sure to touch your opposing knee to the floor when doing walking lunges.

Reverse Lunges – From a standing position, take a wide step backward and touch your knee to the floor. Raise back up to an upright position and repeat with the opposite leg.

Forward Lunges – Pretty much the opposite of the reverse lunge.

Side Lunges – From a standing position take a wide step to the side and drop until your leg is at least parallel to the floor and raise back up to the original position and repeat with the opposite leg.

Curtsy Lunges – Almost the same as reverse lunges accept that you cross your foot over and behind your other leg.

 

If you are new to lunges and need some visual guidance on how to perform some of these exercises, check out Vicky’s video below where she demonstrates the curtsy lunge and forward lunge.

 

You probably already noticed the bikini butt workout was made up of a variation of lunge exercises. Lunges are by far the best exercises for building quality glutes. Unlike squats, they are much more effective at targeting your glutes. Many people have a difficult time hitting their glute muscles when performing squats.

These exercises can be done without weights, or with dumbbells or even barbells. If you stick to the Bikini Butt Workout and work out with intensity, I guarantee you will see results after three months.

If you enjoyed this article you may also like reading our Bigger Butt Treadmill Workout.