Summer is a coming! You know what that means, short shorts, skirts, dresses, and yes, the oh so often dreaded bikini. Start loving your back side with these essential moves in the gym. Your legs and your tush will be thanking you!
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1. Kettle bell Squat: Stand with feet shoulder width apart, holding a 16-25 lb kettlebell. Bend knees until you are in a squat position. (As you would be sitting in a chair). Do 3 sets of 12 reps.
2. 45-Degree Leg Press: Adjust the seat for your height. Add 30-50 lbs. Sit in the leg press seat and position your feet on the platform. (Your feet should be slightly wider than shoulder width apart and straight). Release the platform from the rack. Slowly bend your knees to lower the weight. Press the weight back to the starting position. Do 3 sets of 12 reps.
3. Weighted Hip Thrust: Lie on your back on the floor with your feet comfortably apart. Place a 10 lb plate across your pelvis (as shown), holding it in place with your hands. Raise your hips as high as possible, lower and repeat. (Your feet can be flat on the floor or you may choose to keep only your toes on the floor). Do 3 sets of 12 reps.
4. The Deadlift: Stand with your feet shoulder-width apart and holding a 10-30 lb EZ-Bar (or holding two dumbbells). Begin the movement by pushing your hips back, sliding the bar along the front of your thighs as you lower it to shin level. *Keep your back flat. (You should feel a stretch in your hamstrings as you descend). Lower until your chest is almost parallel to the floor or just before the point at which your back starts to round. Contract your glutes and push your hips forward to return to the start position. Do 3 sets of 12 reps.