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Do you want to get your Butt ready for that Sexy Summer Bikini? Mia Brazilia has the Workout Tips for a Stacked Booty!

With Memorial Day Weekend beckoning just around the corner and shapely swimwear a staple of summer, are you still procrastinating about getting your booty “summer-ready?” Well, if you ARE, then you are not alone: many women find the dog days of summer to be the most stressful time of the year to select a wardrobe. Mia Brazilia has developed a list of five, workout tips that will enhance and sculpt your booty and leave you confident to sport that sexy, bikini bottom or one-piece at the beach or the resort pool:

 

1.) Alternating, Front Leg Raises

This time-honored gym step will improve your balance and agitate your glutes…………in a good way!

  • Stand straight with your feet shoulder width apart, holding a 5 or 10 pound dumbbell in each hand.
  • Bend your left leg and gently raise it about 4 inches off the floor.
  • Fully extend both arms in front of you at chest level and with your palms facing down.
  • While keeping the arms straight and level, slowly raise your right arm above the head and hold for 3 seconds, before returning your right arm to chest height.
  • Continue alternating arm raises until you’ve completed 8 total repetitions (4 reps on each arm)
  • Switch legs and complete 8 more repetitions, this time standing on your LEFT leg

 

2.) Dumbbell Squats

A crowd favorite at any neighborhood gym to tighten your glutes, hamstrings and quads.

  •  Stand straight with feet shoulder width apart, holding 5 or 10 pound dumbbells by your thighs
  • Slowly squat down into a seated pose, keeping your weight over the heels, not the toes
  • Squeeze your glutes tightly as you slowly return to the start position
  • Repeat this squatting movement  for 15-20 reps, focusing on maintaining form and keeping your weight in the heels (do NOT allow your knees to go beyond your toes! This will shift your body’s weight to the front and away from your glute region.)
  • Alternatively, as your endurance improves, try dumbbell squats……without the dumbbells! Simply jump with explosion and land in the squat position, repeating 15-20 reps.

 

3.) Squat with Back-Kick

Impress your girlfriends with this popular, functional training station. Your booty will be begging for mercy!

  •    Stand straight with feet shoulder width apart
  •    Slowly sit back to a squat position, raising your clenched hands to your chin
  •    In one movement, bring your left leg straight back while extending your arms forward
  •    Slowly return to the squat position, maintaining posture and balance
  •    Repeat the same movement on the other side of your body
  •    Continue the squat with back-kick, alternating sides for a 60 second duration
  •    Your weight should remain back on your heels, NOT your toes
  •    Most importantly, during the back-kick phase of the exercise, do not twist your hips toward either side of your body!  Both hips should remain square

 

       4.) Flying Lunges

Activate your body’s fast-twitch muscle fibers by completing this challenging, but rewarding, move.

  • Stand straight with feet together and hands on your hips
  • Lunge forward with your right leg
  • While in the forward lunge position, jump up and switch legs in midair, landing on your LEFT leg now in the forward position
  • Continue alternating these flying lunges between your right leg and left leg for a period of 60 seconds
  • Your closed fists should remain in a fixed position directly in front of your chin while pushing off the floor with both feet. Remember to keep your front knee bent at a 90 degree angle to the floor and aligned over your heel

 

5.) Clam Dig 

Those long dormant, secondary muscles in your torso, glutes and lower body? They will be “born again” after this experience!

  • Lie on your right side on the ground with your head seated in your right palm
  • Bend both knees  in front of you to a 45 degree angle
  • Hold a 5 or 10 pound dumbbell in your left hand, keeping your left elbow tight to your left side of body
  • Lift your left leg AND left arm upward to the ceiling at a 90 degree angle, keeping your hips square and stacked without rocking backwards or turning
  • Your elbow should remain pressed to your side throughout the movement
  • Hold this movement at the top for 2 full seconds before slowly returning to start position
  •  Repeat this movement for 60 seconds, then switch sides and continue

 

Mia Brazilia’s “Five Steps to a Stacked Booty”  is a great start toward enabling you to get that “bikini-ready” butt for the upcoming summer season. Following these challenging, glute-blasting steps will leave you feeling healthier, stronger, and more confident at the beach, resort, or anywhere your summer journey takes you. It’s time to answer that Mia Brazilia booty call after all!

 

By | 2018-05-23T20:56:33+00:00 May 23rd, 2018|Activewear, Fitness, Health, Women, Yoga|Comments Off on Do you want to get your Butt ready for that Sexy Summer Bikini? Mia Brazilia has the Workout Tips for a Stacked Booty!