The three exercises you need to know to get yourself a beach bum!

The three exercises you need to know to get yourself a beach bum!

With the focus firmly on Rio this summer, it’s easy to get jealous of the fabulous beach bodies we see on the telly swanning around in next to nothing. Try these 3 exercises to get your bum ready for a Brazilian bikini!

1. Elvis Lunge

You’ll need a 15- to 20-pound body bar which you have to grab with your hands wider than shoulder-width apart.

  • Resting the bar across your shoulder blades, position your legs wider than shoulder-width apart with your toes turned out.
  • Squat until your thighs are parallel to the floor and then rotate your entire body 90 degrees to the left.
  • Return to the centre then stand and squat again, this time rotating to the right.

That's one rep. Do two sets of 12 to 15, resting for 30 seconds between sets.

This exercise will work your core, hips, glutes, hamstrings, quads, and calves.

2. Hip Bridge and Heel Drag

Lying on your back with your lower legs on a stability ball, raise your hips until they're aligned with your feet and shoulders.

  • Lift your left leg until the bottom of your foot is facing the ceiling.
  • Press your right heel into the ball and roll it toward your bum.
  • Roll the ball back out.
  • Keeping your hips lifted, repeat the rolling motion for 12 to 15 reps.
  • Repeat on the other side, resting for 30 seconds beforehand if needed.

That's one set. Do three sets, resting for 30 seconds between sets.

This will work your core, glutes, hamstrings, quads, and calves.

3. Raised Lunge with Knee Balance

With a couple of 12- to 15-pound dumbbells, stand with your back to a 12-inch-high step two to three feet away.

  • Place your right toes on the bench and sink into a lunge.
  • Straighten your left leg as you bring your right knee in front of you and up until your right thigh is parallel to the floor.
  • Balance on your left leg for one second, then return to start.
  • Do 12 to 15 reps and repeat on the other side.

That's one set. Do three sets of these, resting for 30 seconds between sets.

This lunge will work the core, hips, glutes, hamstrings, and quads.

Do these exercises a couple of times each week for a firmer bum that will look good on the beach!



Frank H.
5 July 2014

Frank H.

We're heading off into the sun in a couple of weeks and exercise was the last thing on my mind but maybe I'll give these a shot. Can't hurt to try.

Sasha B.
3 July 2014

Sasha B.

100 squats a day did it for me

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Popular Posts

We want to give you the best website experience possible by using cookies. Carry on browsing if you’re happy with this, or find out how to manage your cookies and view our Cookie Policy.
Read PayAsUGym’s updated Privacy Policy.