Now we’re back in Ibiza it’s bought forth the reality that my wardrobe now consists of bikinis, denim shorts and little dresses, instead of jeggings and oversized jumpers. Having just completed my 4 week Beach Body Blitz with 14 amazing women, thankfully, I feel that my bot is at least a little firmer than it was.
BUT if you’re reading this with just a few weeks to go until you need to reveal your butt on a beach, here’s a fool proof plan to take you from flabby to firm in just four weeks. Plus it can be done at home…..
The most important thing to understand here is that you’re going to need consistency. This is meant to be done 3 times a week and won’t take you long – so if you want results – suck it up! You’ll thank yourself for it when you feel more confident strutting on the beach!
So here’s how you get a killer butt in FOUR simple moves:
1. Wide squat – 3 X 12-15 repetitions
Ensure your bum goes back and down like you’re sitting on a chair. Chest stays up. Knees don’t cross too far over feet.
2. Glute bridges – 3 X 12-15 repetitions
Lie down, knees bent, feet on floor. Raise hips up towards the ceiling while pushing through the heels. Squeeze the butt together at the top. Keep shoulders on the ground.
3. Alternate leg walking lunges – 3 X 20 repetitions
Step forward with alternate legs – so it’ll end up being ten on each leg. Keep chest up and bring back knee really low to floor. Make sure the front knee doesn’t cross too far over front foot.
4. Single leg split squat – 3 X 12-15 repetitions on each leg.
Rest the back of one foot on a chair or secure ledge and bend front leg so the back knee lowers to the ground. See the pic for the right form!
One of my favourite sayings right now is: “You can’t expect to succeed if you only put in work on the days you feel like it.”
Heed this when you want your bum to sit on the sofa instead of killing this workout!