Get your best bikini backside with these simple exercises

Friday, April 10, 2020

HOUSTON (KTRK) -- You can turn a flabby behind into a bodybuilder backside with these simple exercises at home.

Squats

Equipment: Smith machine

Sets: 4

Reps: 20

Resistance: 95 pounds (If at home, use body weight)

Description/Tip: Be sure your knee doesn't come over your toes

Squat Jump

Equipment: Body weight

Sets: 4

Reps: 25

Description/tip: Land softly on heels and fire the jump from the glutes while using arms to create momentum.

Walking Lunges

Equipment: Bodyweight

Sets: 4

Reps: 20

Resistance: More advanced - carry dumbbells

Description/tip: As you step out, keep your hips back so knees are not over your tees as you lunge down.

Split Squat Jump

Equipment: Bodyweight

Sets: 4

Reps: 20

Description/tip: Keep hips back as you jump up so you do not allow knees to go over your toes.

Sumo Squats

Equipment: Smith machine

Sets: 4

Reps: 20

Resistance: 95 pounds (If at home, use body weight)

Description/tip: Keep feet wide and toes pointed out

Jumping Jacks

Equipment: None

Sets: 4

Reps: 20

Description/tip: Keep core tight, stay on balls of feet