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By: Rachon Lawson

Contributing Writer: Timothy Rice

 

Swimsuit season is quickly approaching, and you want to make sure that your buns are perfectly toned. This quick and simple workout will get your butt in shape just in time for the summer. This is a workout that you can do in the comfort of your own home, or take with you to the gym. Listed below are the six simple workouts for perfect buns.

 

Equipment Needed:

  • Medicine Ball
  • Exercise Mat
  • Small Space to Workout

Directions: Complete each set without a break for ultimate results. If you have to take a break between each set, try not to break more than 20 seconds. Each set is a count of 10, and repeat each set three times. Once you have completed the set of six, start over at set number one.

 

Exercise One: Squats with medicine ball

  • Hands above head
  • Squat until butt touches the medicine ball
  • Squeeze butt at the top
  • Complete 10 reps

Exercise Two: Leg Extensions

  • 5 Regular leg Extensions
  • 5 Pulses at top
  • Right leg first and then alternate legs

Exercise Three: Fire Hydrant

  • Lift leg and one kick
  • Complete 10 reps
  • Right leg first and then alternate legs

Exercise Four: Jump Lunges

  • 10 Jump lunges, Alternating legs each jump
  • Modify: No jumping and just alternating legs each lunge

Exercise Five: Closed Leg Squat

  • Squat as if you were sitting in a chair
  • Hands above head
  • Complete 10 reps

Exercise 6: Bridge

  • Lift butt and squeeze at the top
  • Complete 10 reps

There you have it, six sets of exercises that will allow you to have perfect buns just in time for swimsuit season. The best part about the workout is that it can be completed in less than 10 minutes. If you would like more customize fitness routines that you can incorporate to achieve your fitness goals, please contact me at rachonl@hotmail.com. Here is to perfect buns for fun in the sun!

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