As summer approaches it means hotter temperatures and likely some shorts to beat the heat! This can mean more attention to your buns. We have put together 3 movements that you can do to get your backside toned up for summer.
Hip Circles
- Start on all 4’s
- Bring one knee to chest
- Knee out to the side
- Kick leg out behind you
- Repeat
- Switch directions
- Feel the burn
Goblet Lunges
- Grab a kettlebell, dumbbell, or stick with body weight
- Place weight in the front rack position or bring hands together in front of chest for bodyweight
- Start with feet under hips
- Step back with one leg
- Touch knee to the ground
- Bring feet back together
- Switch sides
- Keep back straight up and down at all times to avoid injury
- Torch the glutes and quads
Wallballs or jump squats
Weighted Option
- Get medicine ball
- Put medicine ball in front of face
- Perform a squat
- As you stand up, release the medicine ball using the power in your legs to hit a target
- Catch ball
- Back into a squat
- Repeat
Un-weighted option
- Start with feet outside of shoulder or in your squat position
- Complete squat
- As you stand up, using the power in your legs, jump as high as you can
- As you land, return to a squat position
- Repeat
- Roast the buns
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