Bikini Butt Workouts For a Toned Bum

9 min read
women's booty with ropes, bikini butt workouts
Jonathan Valdez post Reviewer
The article is verified by Jonathan Valdez
Registered Dietitian Nutritionist, Certified Personal Trainer, Certified Dietitian/Nutritionist in NYC, Certified Diabetes Care and Education Specialist

Table of Contents

As summer approaches, people get increasingly stressed about achieving the perfect bikini butt to showcase in their trendy swimsuits. In fact, the glutes are one of the parts of the body to which women dedicate the most time during their workouts in order to get iron buttocks.

For this reason, in this article, we show you a simple, yet effective 8-minute bikini butt workout to obtain the summer booty of your dreams.

No-equipment 8-minute bikini butt workout [1 set]

Bulgarian split squats

Technique

  1. Stand approximately half a meter away from a bench or stool, with your back to it, feet positioned hip-width apart. 
  2. Place one foot flat behind on the bench, whilst standing up on the other leg. For more support, make sure the foot on the bench is placed slightly wider than hip-width. 
  3. Bend your standing knee to lunge yourself down, keeping your core engaged and allowing your back foot to give you extra support to maintain balance. 
  4. Now use the leg on the floor to push through and bring yourself back to an upright position. This is one repetition. 
woman is performing Bulgarian split squat using a bench_bikini butt workout

Reps

Perform this exercise for 50 seconds, then rest for 10 seconds. Aim for 2-3 sets for each leg. To improve endurance, rest for less than 30 seconds between sets. 

Pro Tips

  • Engage your core throughout.
  • Add weights to increase intensity.
  • Ensure the knee of the standing leg bends at a comfortable angle to avoid strains.

Squat pulses

Technique 

  1. Stand up with your legs hip-width apart.
  2. Lower yourself into a squat position by pushing out your butt and bending your knees.
  3. Holding this position, perform some small pulses whilst engaging your glutes and core and avoid fully standing up. Continue doing this for the duration of the exercise. 
woman is doing Squat pulses_bikini butt workout

Reps

Perform this exercise for 50 seconds, then rest for 10 seconds. Aim for 2-3 sets. To improve endurance, rest for less than 30 seconds between sets.

Pro Tips

  • Make sure your knees don’t point inwards. You can prevent this by placing your feet with your toes pointing out rather than straight ahead.
  • Ensure your knees are bent at a comfortable angle.
  • Keep your glutes and quads engaged throughout to maximize results.
  • Don’t squat too low as this can take away from the glutes. To fully target your glutes, your quads should be parallel to the floor

Glute bridges

Technique

  1. Lie on the floor, making sure you have a comfortable surface underneath you.
  2. Bring your feet closer to your body by bending your knees.
  3. Lift your hips and pelvis up by pushing through with your glutes.
  4. Hold the position at the top for a few seconds before lowering your pelvis back down to the floor. This is one repetition. 
woman is doing Glute Bridge_bikini butt workout

Reps

Perform this exercise for 50 seconds, then rest for 10 seconds. Aim for 2-3 sets. To improve endurance, rest for less than 30 seconds between sets.

Pro Tips

  • Make sure that your pelvis is lifted to a point where the front of your body creates a straight line, as this increases the engagement of the glutes.
  • To increase the intensity, place your feet on a stepper or other level surface.
  • Squeeze your glutes tight at the top and hold the squeeze for a couple of seconds to achieve the desired bikini booty look.

Donkey kicks

Technique

  1. Kneel on the floor with your arms extended on the floor and your face looking down.
  2. Position your hands under your shoulders and shoulder-width apart, whilst also keeping a neutral spine and the core engaged.
  3. Pushing through the heels, kick one leg back, keeping it bent at the knee.
  4. Once fully up, squeeze your glute and hold the squeeze for a couple of seconds.
  5. Lower your leg back to the starting position. This is one repetition. 
woman is doing Donkey kicks_bikini butt workout

Reps

Perform this exercise for 50 seconds, then rest for 10 seconds. Repeat on the other leg. Aim for 2-3 sets. To improve endurance, rest for less than 30 seconds between sets.

Pro Tips

  • Keep your core and glutes engaged throughout to maximize the results and muscle engagement. 
  • Fully control the movement up and down to improve efficacy and increase tension in the glutes.
  • Place a mat underneath your body to be more comfortable.
  • Add ankle weights to increase intensity and progress further.

Bikini booty exercises with weights [1 set]

Before proceeding with weights, make sure you have the proper shoes. Choose models with flat heels to give you stability while you move between the exercises.

You also want to look for durable rubber treads for traction. Other shoes, like running shoes, have too much cushion and aren’t appropriate for weight training. 

Step-ups

Technique

  1. Find a sturdy box or a stool that is no higher than knee height. Then, stand a few centimeters away, facing it.
  2. Hold a set of dumbbells in your hands or a bar on your shoulders.
  3. With one foot, step onto the box/stool, making sure to push through the heel to reach an upright standing position. 
  4. Slowly lower yourself down again. This is one repetition.
woman is performing Step ups with bench and dumbbells_bikini butt workout

Reps

Hypertrophy (build your booty): 6-12 reps, 3-6 sets, rest for 30-60 seconds.

Load: 65-85% of 1 repetition max. 

Pro Tips

  • To increase the intensity, use a higher stool/box, as long as it is not higher than your knees.
  • Engage your core to keep an upright posture.
  • Perform the movements slowly and with control whilst making sure to engage the glute muscles throughout to increase efficacy.

Goblet squats

Technique

  1. Grab a dumbbell from the top end with both hands.
  2. Stand with your legs a bit wider than hip-width, then rest the dumbbell on your chest whilst still holding it with both hands. 
  3. Push your hips back and bend your knees to squat down.
  4. From the lower squat position, push through your heels to stand back up. This is one repetition.
woman is doing Goblet squat with a dumbbell_bikini butt workout

Reps

Hypertrophy (build your booty): 6-12 reps, 3-6 sets, rest for 30-60 seconds.

Load: 65-85% of 1 repetition max.

Pro Tips

  • Place two steppers under your feet and hold the dumbbell down to increase the depth and therefore intensity. 
  • When squatting, ensure your whole foot is flat against the floor.
  • The weight should be heavy enough to feel the tension in your glutes, but light enough to be held correctly.
  • Make sure your knees face outward to avoid them bending inward, as this may lead to injury. 
  • Keep your core tight to maintain a correct posture.
  • If you don’t have a dumbbell, you can replace it with a kettlebell.

Ankle-weight kickbacks

Technique

  1. Stand with an ankle weight on each leg. 
  2. Find a wall or a pole to use as support, then bend your upper body slightly forward whilst lightly resting on it with your hands.
  3. Leave some flexibility in your knees, then kick one leg back keeping it straight, until you feel a squeeze in your glute.
  4. Lower the leg back down to the initial position. This is one repetition.
woman is doing Ankle weight kickbacks_bikini butt workout

Reps

Hypertrophy (build your booty): 6-12 reps, 3-6 sets, rest for 30-60 seconds.

Load: 65-85% of 1 repetition max.

Pro Tips

  • Keep your back in line with your body, avoiding arching it inward or outward to prevent pain and injuries.
  • Kick your leg slightly diagonally to target your glutes even more. 

Curtsy lunges

Technique

  1. From a standing position, hold a dumbbell in each hand or a barbell on your shoulders.
  2. From this position, lunge back diagonally with one foot whilst bending the other standing leg to lower your whole body down.
  3. Bring the lunging leg back to the starting position. This is one repetition.
woman is performing Cursty lunges_bikini butt workout

Reps

Perform this exercise for 50 seconds, then rest for 10 seconds. Repeat on the other leg.

Pro Tips

  • Keep your core tight to maintain an upright posture.
  • To target your glutes, the lunge back should be far enough to allow the standing leg to create a 90-degree angle once bent. 
  • Move slowly and control the weight throughout to increase the intensity and maximize muscle recruitment. 

5 Tips to maximize results

Although performing a beach body booty workout is the main way to develop and tone up that area, there are other things that can be implemented alongside exercising to obtain your desired bikini butt, and they are outlined below:

Work on your thighs

To achieve a fully toned look, you should also dedicate some time to training your thighs. In fact, you can simply dedicate a few minutes of your day to do this 8 min bikini thighs workout along with the workout outlined above to achieve super tight legs and buttocks. 

Switch up your squats

To avoid boredom kicking in and keep exercise interesting, you can perform some squat variations. You can also choose different squat styles based on your goals. 

Follow a workout program

Following a program is the best way to track progress and see results. You can use a fitness app to create targeted workouts and fitness programs to work on your goals. Don’t forget that resting is also important to progress and for muscle development, so ensure you schedule some rest days in your plan to recover from your workouts.

When sleeping, you should be aiming for 7 to 9 hours per night. [1]

Eat enough protein

If you want to get the perfect bikini butt, you also need to make sure you are eating enough protein daily for your muscles to repair after a workout. This is particularly important if you are on a calorie deficit diet, as eating enough protein also minimizes muscle loss whilst losing weight. [2]

You should be aiming for 1.4-2.0 grams of protein per kilogram of weight with a dosage of 20-40 grams of protein every 3-4 hours. [3]

Reduce salt intake

High salt intake, long-term, may lead to, or worsen, water retention in your legs. Other diseases you may be at risk of are high blood pressure and cardiovascular disease. By lowering the sodium in your diet, you will also help your body to get rid of excess water and improve the look of your skin in that area. 

Aim for less than 2,300 mg of sodium per day. Consider alternatives such as potassium chloride, MSG, herbs, and spices. [4], [5], [6]

Takeaways

In this article, we discussed the best exercises and tips to achieve the ultimate bikini model butt. In summary, for the best results, you should:

  • Perform targeted exercises that work your glutes. Ideally, weighted exercises are more effective, but you can also achieve great results with our 8-minute butt workout with no weights.
  • Combine our bikini butt workouts with a thighs workout to get overall toned legs.
  • Perform exercises slowly and in a controlled manner, so as to make sure you are fully activating your muscle fibers and making the workout more effective.
  • Reduce salt intake If necessary, to prevent or reduce water retention in your legs.
  • Schedule rest days to allow your glutes to recover and get stronger.

The information provided on the site is for educational & informational purposes only. If you seek diagnosis, treatment, or medical advice or want to make significant changes in your diet and health-related routine, please, consult a medical professional or healthcare provider.

Disclaimer This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!



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