Aside from squats, the bridge exercise is another must-do move for keeping a toned, tight butt all year. (Because a fabulous looking backside never goes out of season.)
To up your booty-sculpting game, try the bridge pike exercise. It activates the muscles of your butt and thighs while also engaging and strengthening your arms and core. (Plus, it will help increase your flexibility.) Here’s how to do it:
- Start sitting with hands eight inches behind you with fingers pointing towards body. Bend your knees, and place your feet flat on the floor with your heels about a foot away from your backside. Make sure feet are hip-distance apart.
- Inhale and lift your hips off of the ground so your torso is parallel with the floor and your arms are straight (this is the bridge). Your hands should be directly underneath the shoulders and your ankles underneath the knees. Hold for a complete breath.
- Then, keeping your arms straight, exhale to lower your hips and straighten out the legs. Try to swing hips between your arms while keeping the spine long as you balance on your heels and hands. After a complete breath, inhale and push yourself back into bridge position.
- Do three sets of 15 reps, flowing from one position to the other.
- 3 Important Reasons to Build Strong Glutes
- 5 Secrets a HIIT Trainer Wants You to Know
- Basic Exercises to Get Rid of a Flat Butt
POPSUGAR Fitness on Twitter
POPSUGAR Fitness on Facebook
The post The Move That Will Whip Your Butt Into Shape appeared first on SELF.