Summer may be finished but that doesn’t mean you shouldn’t strive to stay in bikini shape! Don’t hide away under sweaters and puffy jackets – you never know when you’ll take that next beach vacation. Get up and get to work on sculpting a high, tight butt that’s ready for you to enjoy all year.
Three Ways to Keep Your Butt Ready for a Bikini
Fat Burning Exercises
If you want to show off that strong body, you’ll want to melt off the fat to reveal that definition. I am not saying it’s easy—we all need help getting started and staying dedicated—and that’s why I recommend doing fat burning exercises such as High Intensity Internal Training (HIIT). One thing most people love about HIIT is that you can get great results in a short amount of time. It is a great option for busy people—and I don’t know about you, but everyone I know is short on time.
So what is HIIT? It is a type of cardio workout that involves doing short bursts (say 20 to 45 seconds) of high-intensity moves such as sprinting, running up a hill or staircase, boxing, mountain climbers, or even jumping jacks, followed by a short recovery period before beginning the next set of high-intensity moves. Workouts can last only 15 to 30 minutes. Even though the workouts are short, they provide greater results than long-form cardio. With HIIT you can burn maximum calories in a minimum amount of time. Another benefit to HIIT is that the fat-burning benefits continue even after you have finished working out. Aim to do HIIT three days a week.
Many people turn to classes, videos and programs to get inspiration for their workouts. If you are trying to ditch unwanted pounds and shed inches, look for a fat-burning program designed specifically for your needs such as a 30 Day Fat Burn Fitness System, which also incorporates HIIT exercises.
Booty and the Beach Butt-Boosting Exercises
Nobody likes shopping for bikinis. Those harsh dressing rooms lights and mirrors with views of every angle can be a harsh wake-up call to action. It is time to lift that butt and get it toned and back in shape for the beach.
I covered some excellent basic squat moves and lunge moves you can do to help shape and chisel that butt (and tone those thighs while you are at it!). But if you want to dedicate yourself to improving your “assets” follow me in the BeFit 30 Day Butt Lift Fitness System to target your glutes for a high, tight bum.
By combining all kinds of butt lifting moves from ballet, yoga, HIIT and the martial arts, and of course squats and lunges, you can whip that butt into shape. The exercises in the program also help tone and strengthen your thighs and abs, adding to an overall nice beach-ready body.
You can work out all day, but if your fuel is sugar and fast food, you will be covering those strong muscles with a layer of fat padding. You have heard the old “calories in; calories out,” and that still applies. Yes, you need to watch your caloric intake, but you also need to throw out the garbage in your diet. Eliminate processed foods and sugar, and make a deal with your self to eat clean. Choose lean protein sources, high–fiber foods, vegetables, fruits and whole grain options.
Don’t eliminate fat, though. You want to eat healthy fats like the kinds in salmon and other oily fish, avocados, olive oil, and nuts. Eating healthy oils or almonds and other nuts can help you feel full longer, keeping you from searching out other foods. Read more about foods to incorporate in your diet when you start working out here.
Some satisfying foods include:
- Beans and legumes
- Low fat dairy
- Plain yogurt (watch the sugar in sweetened yogurts)
- Brewed Green tea (avoid bottled, which is high in sugar)
- Dark green veggies
- Whole grains like oatmeal
- Cured meats
- White flour breads, rolls, pancakes, bagels, doughnuts, etc.
- Baked Goods
- Fast food (French fries)
You need a multilevel approach to getting that “bootyful” body that is ready for the beach. Through diet, training, and doing butt-blasting moves, you will be able to move off that toned butt off the beach chair and onto the beach. Let’s KEEP that butt ready for bikini season!