With a little dedication and commitment, you will be able to get a bikini body by shedding unwanted pounds long before the Memorial Day holiday arrives. Below are several exercises that will help your firm and tone your hips, butt and thighs. What you will want to focus on is exercises that work your quadriceps, hamstrings and glutes.
Exercise #1: Squat
Begin this exercise by holding a dumbbell in each hand and allow for your hands to hang down by your sides. Stand with your feet hip-width apart and shift your weight back into your heels. Pull in your abdominal muscles and slowly sit back and down as if you are sitting into a chair. Pay attention to your form and make sure your knees do not move past your toes. You will want to stop when your thighs are parallel to the ground. Now, as you go to stand up, make sure you engage those glutes and slowly straighten your legs. Complete 2 sets with 10 repetitions.
Exercise #2: Traveling Lunge
The lunge is a great lower body exercise because it works the butt, thighs and hips. Begin by standing with your feet hip-width apart, body weight in your heels and arms bent at 90-degree angles by your side. Lift your right toe and step your right foot forward into a stride. When the foot hits the floor, drop your entire body down into a lunge. Both your knees should be 90-degree angles. Stop when your right thigh is parallel to the floor. Now step forward with your left leg and repeat the steps above. This will have you traveling forward with each repetition. Complete 2 sets with 10 repetitions.
Exercise #3: Butt Blaster
This exercise will specifically work your hamstring and glute muscles. Begin on all fours, with your body weight on your knees and elbows. Make sure your knees are aligned directly under your hips and your elbows are under your shoulders. Clasp your hands together in front of your body. Begin by flexing your left foot and raising your knee to hip level. Your left leg should form a 90-degree angle behind you with the bottoms of your shoe facing the ceiling. Pause and then return the left leg almost to the starting point and raise again. Make sure it does not touch the floor. Complete 10 repetitions and then switch legs.
Exercise #4: Inner Thigh Lift
For this exercise, you will need a bath towel or small step platform. Lie on the floor along your left side with your head resting on your outstretched left arm. Your left leg should be straight out behind your body. Bend your right knee and place it in front of your body so your thigh and knee both form 90-degree angles. You can rest your knee on top of the towel. Slowly lift your left leg a few inches off the ground. Pause at the top and then lower. Repeat 15 times and then switch and repeat with the right leg.