Keeping an eye on your calories may help you shed some pounds before bikini season, but if you want tight legs and a firm rear, you need resistance training to build muscle and burn fat. This routine hits your lower-body muscles from a variety of angles to create the perfect bottom for your bikini, without stepping into a gym.
Start with a 10-minute cardio warm-up, complete three rounds of this circuit (each round is approximately five minutes) and finish with a five-minute cool down, for a total of a 30-minute at-home routine. This will have you bikini ready in no time!
Jumping Jacks 50
Begin with your feet together and hands down by your hips. Jump your legs slightly wider than shoulder-width apart while swinging your arms overhead. Don’t cheat the move; touch your hands at the top to complete the movement.
Walking Lunge 10-12/side
Stand with your feet shoulder-width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, keeping your front knee above the front ankle. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg.
Bodyweight Leg Press 12-15/side
Begin on your hands and knees with your hands about a foot in front of your shoulders. Lift your knees off the floor, straightening your left leg behind you. Your right knee and hip are bent and your thigh is in toward your chest. This is your starting position. Lift your left toe off the ground, bending the knee into your chest and drive forward off your right toe, straightening your leg and pressing your bodyweight forward tipping your body over your wrists. Return to the starting position by shifting the weight backwards off of your right toe. Your right toe does not leave the ground. Keep your shoulder blades down and back. Repeat 12-15 on the same side before moving on to the other leg.
Lying Leg Raises 15-20
Lie with your back flat on the floor and place your hands either under your glutes with your palms down or behind your head. Extend your legs upward as straight as possible to a 90-degree angle with the floor. Inhale slowly, lowering your legs down to 45 degrees. Exhale as you squeeze your legs and contract the abdominals lifting your legs back to the top.