Squeeze in This 15-Minute Butt Workout, and Your Bikini Will Thank You

Squeeze in This 15-Minute Butt Workout, and Your Bikini Will Thank You

For a round, shapely toned tush, we’ve rounded up six of the most effective tush-toning exercises. Repeat this five-minute circuit three times, and your butt will be on fire!

| Sumo Squat Jumps

  • Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips.
  • Bend your knees, and pliu00e9, then jump up explosively. Keep your core engaged.
  • Land with control, lowering your body back into the squat position to complete one rep.
  • Continue for 30 seconds.

| Narrow Squat With Back Kick

  • Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep your weight back on your heels.
  • Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
  • Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
  • This counts as one rep.
  • Do 30 seconds on each side.

| Split Lunge Jumps

  • Stand with your feet together and your knees soft. Jump, and come into a lunge with your left leg forward.
  • Push off with both feet, jumping them together, then hop into a lunge with your right leg in front.
  • Jump your feet back together to complete one rep.
  • Do 30 seconds on each side.

| Donkey Kicks

  • Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
  • Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
  • Return to the start position to complete one rep.
  • Do 30 seconds of reps on each side.

| Pilates Swimming

  • Lie on your stomach with your arms reaching overhead, pulling your abs away from the floor to protect and lengthen your lower back. Lift your legs, arms, and head off the mat.
  • Keeping your knees straight, lift your entire right leg and left arm a few inches away from the floor. As you lower your right leg and left arm, lift your left leg and right arm away from the mat to complete one rep.
  • Continue alternating sides in a slow, controlled manner, keeping your torso stable, for 30 seconds.

| Single-Leg Bridge Kicks

  • Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
  • Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
  • Slowly lower your body to the floor.
  • Do 30 seconds of reps on each side.