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If you're worried about what you look like from behind in your bikini, you have a few options to work towards improvement. You can, of course, exercise and tone those muscles. Another option is losing weight to help slim down that area. Finally, you can use a few of these steps to make that area appear better without as much work.
Steps
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Try bridge exercises. [1] X Expert Source Laila Ajani
Fitness Trainer Expert Interview. 31 October 2019. To do bridge exercises, lie on your back with your knees bent and feet flat on the floor. With your arms at your sides and palms facing up, lift your hips up so your thighs and torso make a straight line. Hold for a few seconds and then lower yourself back to the starting position. [2] X Research source- Do 2 sets of 20-25 reps.
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Do some donkey kicks using a resistance band. Start by hooking the handles of a resistance band around your foot and holding the middle of the band with your thumb. Then, get on your hands and knees. Extend the leg the resistance band is attached to back behind you and up in the air. Bring your leg back to the starting position and repeat several times. [3] X Research source
- After you workout one leg, switch to your other leg.
- Do 2-3 sets of 10-12 reps.
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Try weighted side leg lifts. Using ankle weights, lie down on your side and extend the arm closest to the floor so it's straight above your head. Place your free hand on your hip and make sure both of your legs are extended. When you're ready, lift your top leg up as high as you can go. Hold for a few seconds and then lower your leg back to the starting position. [4] X Research source
- Do 3 sets of 15 reps.
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Use long side lunges to target your butt muscles. For increased intensity, you can also add dumbbells.
- Stand with your feet shoulder-width apart and your hands on your hips. Putting your hands on your hips will force you to use your core muscles for balance. If you're using dumbbells, keep your arms straight down by your side.
- Still facing forward, move your right foot about 2 feet (0.6 m) to the right. Bend your right leg as you put your weight on your right foot; your left leg should stay straight. Keep both feet pointing forward and your hands on your hips.
- Push off with your right heel to return to the original position.
- Repeat the exercise on the left side; do 3 sets of 10 reps if you're using weights, or 20 reps if you're not using weights.
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Try basic squats. Squats work both your thighs and butt. [5] X Expert Source Laila Ajani
Fitness Trainer Expert Interview. 31 October 2019. If you want to increase the intensity, you can add weights. [6] X Research source- Stand with your feet shoulder-width apart, hands on hips.
- Bend your knees inline with your toes, as if you're going to sit in a chair. Keep your heels down, and stick your butt out. Remember to keep your back straight; leaning forward as you squat will put stress on your back.
- Return to the original position; do 1-3 sets of 10-20 reps. You may want to do less if you're using weights.
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Make a daily regiment of pushups. Pushups work much of your body, including your butt muscles. They also work your arms, chest, and stomach. [7] X Research source
- Lie down on the floor with your stomach towards the floor and your palms up by your shoulders, palms down. Your elbows should be in the air.
- Place your toes on the floor so your heels are in the air.
- Push your body into the air with your arms, making sure to keep your body straight and contract your buttocks and thighs. Repeat until you start to feel tired. Take a break, and then do some more. [8] X Research source
- To make it easier when you first get started, you can do pushups with your knees on the ground rather than your feet. [9] X Research source
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Use ballet squats. These squats also work your thighs and leg muscles, helping to tone them.
- Stand with your feet slightly wider than shoulder-width apart with your toes turned out to the side. You can put your hands out in front of you or on your hips, just as long as your torso stays straight and upright throughout the exercise.
- Bend your knees over your feet, and keep your butt tucked in.
- Return to the original position; do 1-3 sets of 10-20 reps.
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Tone your legs and arms with reaching lunges. As an added bonus, reaching lunges help you to build strength and balance in your legs.
- Stand with your hands at your side, and your feet shoulder-width apart.
- Step forward onto your right foot, and then reach both hands forward to touch your right foot (or as close as you can).
- Return to the original position and repeat the exercise on left side; do 1-3 of 10-20 reps on each leg.
- If you want to tone your arms more with this maneuver, you can add dumbbells and a bicep curl as you come up. A bicep curl is when you bring the weights up from your waist to shoulders with your palms facing up, moving only your lower arm. As your move your arms back towards your feet, turn your hands to face down.
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Touch your toes. Touching your toes may not sound that hard, but each time you lift back up, you are using the muscles on your backside and toning them, which is why it's also known as a dead lift.
- Stand with your feet shoulder-width apart.
- Bend forward from your hips until your back is parallel to the floor. Your hands can be on your shins, or your fingertips can be pointing toward the floor with your arms straight.
- Return to the original position; do 1-3 sets of 10-20 reps.
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Incorporate more movement into your everyday life. Dance around the kitchen while you're making dinner. Hula-hoop with your kid on a warm afternoon. Adding more movement will help tone you overall, including your butt. [10] X Research source
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Lower your calorie intake overall. [11] X Expert Source Laila Ajani
Fitness Trainer Expert Interview. 31 October 2019. Generally, you need to burn more calories through regular activity and exercise than what you take in through food to lose weight. [12] X Research source- One way to eat less is to use smaller plates, which will encourage you to serve yourself smaller portions.
- Another way to track how many calories you're eating, and thus, reduce them is to keep a food diary. Just write down everything you eat in a day, including portion sizes, then calculate your calories using an online calorie counter. You can also find apps for your phone that will help you count calories.
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Switch carbohydrates for vegetables. In place of chips at lunch, choose the broccoli instead. When you're going through the drive-thru, opt for a side salad instead of the fries. At dinner, eat spinach instead of a bowl of rice. By making a few simple switches, you'll lower your calorie intake while still eating enough to feel full. In addition, the extra fiber will help you feel fuller. [13] X Research source
- Remember when you're grabbing a salad that not all salads are healthy. Some have fatty cheeses or dressings that add extra calories. Look for salads that are mostly vegetables and fruits with low-fat dressings, though be sure to add some protein if it is your main meal. [14] X Research source
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Eat more protein. Protein takes a while to digest, which means you stay filled up for longer. Eat a protein-rich breakfast, such as a couple of boiled eggs paired with fruit, to stay fuller all day. [15] X Research source
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Ease off of sugar. Sugar can quickly add up when it comes to calories, especially if you're drinking it in juice or soda. Also, the American Heart Association recommends that women only eat about 6 teaspoons of added sugar per day. Sugars in fruits and vegetables are fine, but try to cut out refined sugar where you can. [16] X Research source
- Always look at food labels. Foods can have added sugars without you even realizing it, such as breads, dressings, and condiments. Don't forget that sugar can be under other names, such as "high fructose corn syrup," "molasses," and "sucrose."
- Add other flavors to replace the sugar. For instance, you could add cinnamon to your coffee instead of sugar or sweetener.
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Remove unwanted hair. It's no secret that hair will grow just where you don't want it. If you have unwanted hair that shows around your bikini in the back, try waxing or shaving to remove it. [17] X Research source
- You can also use a hair removal cream to remove unwanted hair, but be sure to test it on a small patch of skin first to see if it irritates your skin.
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Exfoliate your skin. Use a gentle all over scrub in the shower to help remove dead skin. Removing dead skin will make your skin feel softer and appear smoother. [18] X Research source
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Tan your skin without the harmful rays. Use a tanning lotion or cream to give your skin that sun-kissed look without actually using the sun or a tanning bed. Simply use a mirror to apply the cream evenly to your body, making sure to go lightly on problem areas such as your knees, elbows, and face. Make sure you try on your bathing suit before tanning to ensure you cover all the skin that's showing, including the area around your butt. [19] X Research source
- For a glamorous-looking tan, try products like Shiseido Brilliant Bronze Tinted Self Tanning Gel or Clarins Intense Bronze Self Tanning Tint, both of which were rated highly by Total Beauty. Be warned, though, they can be a little pricey. [20] X Research source
- The best tanning creams today don't use a dye or stain. Rather, they use DHA to actually change the color of your skin. [21] X Research source
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Moisturize your skin. Use a moisturizing lotion when you get out of the shower or before bedtime to keep your skin healthy and looking smooth. [22] X Research source
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Choose the right bikini for your shape. Not everyone looks good in the same bikini, so pick the right one for your body.
- If you curve at your hips and thighs, opt for a bikini with a high cut, as other bikinis may cut you off strangely. In addition, this cut will add visual inches to your legs, making them appear longer. Try a string bikini, as it can accommodate your curves. [23] X Research source
- If your problem area is your stomach, opt for boy shorts with stomach control. Not only will it slim down your stomach, the suit will highlight you summer-ready bikini butt. [24] X Research source
- If you are larger in your butt and thighs, try a bikini with ruffles and a small skirt. A small skirt can help hide problem areas, and ruffles add length, meaning you can adjust it up or down as needed. [25] X Research source
- If you're athletic, try a string bikini. String bikinis add less bulk to your already muscular body. [26] X Research source
- Avoid shiny materials. Shiny material will show every bump on your body, highlighting problem areas. Opt for solid bikinis in cool colors instead. [27] X Research source
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Eat less salt. Salt can make you bloated, which can make everything look bigger in a bikini. Use herbs instead of salt at meals, and check menus for low-sodium options. Also, always read labels, as many products have added salt. [28] X Research source
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Stand up straight. Using correct posture will help your whole body look better, as it lifts up problem areas and pulls the skin tighter. [29] X Research source
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Remember that nobody's perfect. You may not have the exact bikini butt you want, but that shouldn't stop you from splashing in the waves or jumping in the pool with your best friends.
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Expert Q&A
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QuestionHow do I quickly make my glutes bigger?Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).One of the best exercises you can try are deadlifts with a heavy-weight barbell. That way, you'll really work out the muscles in your glutes. Just be sure to maintain good form so you don't get injured.
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Tips
- Keeping your back straight during exercising will help improve your posture, which in turn makes you look better in a bikini.Thanks
- Challenge yourself with weights. You can modify the hands-on-hips exercises to have your arms straight out on either side. Start with 3 pounds and work up to 5 or 8 pounds.Thanks
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Warnings
- It's important to keep your torso straight for the side lunge, basic squat, ballet squat, and leg dip exercises to avoid putting stress on your back.Thanks
- Don't undertake strenuous exercise if you're recovering from an injury.Thanks
- Warm up with some active stretches, like leg swings, knees lifts, and leg circles, before doing these exercises to help prevent muscle strain.Thanks
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References
- ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
- ↑ http://www.coachmag.co.uk/glute-exercises/2333/glute-bridge-how-to-do-it-benefits-and-variations
- ↑ https://www.youtube.com/watch?v=vHS9HF1Ucuw
- ↑ https://www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/side-lying-leg-lift
- ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/fitness-exercise/features/doing-the-perfect-push-up?page=2
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.health.com/health/gallery/0,,20809521,00.html
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.totalbeauty.com/content/gallery/best-self-tanners/p61122/page1
- ↑ http://www.totalbeauty.com/content/gallery/best-self-tanners/p61122/page1
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.totalbeauty.com/content/gallery/best-self-tanners/p61122/page1
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
- ↑ http://www.webmd.com/diet/ss/slideshow-bikini-countdown
About This Article
Article Summary
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Getting a great bikini butt is an excellent way to boost your confidence in the summertime. For a firmer butt, try side lunges and squats. Doing pushups and toe touches are another good way to work out your glutes. Start by doing 1-2 sets of 10 reps for each exercise, then work your way up as you get stronger. Besides exercising, make sure to moisturize your skin after showering to keep it smooth. You should also choose the right bikini for your body shape. If you have curvy hips, a high cut bikini is a good choice. Or, if you’re more athletic, a low-rise string bikini will look best. To learn how to change your diet to get a bikini butt, read on!
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