Summer is just around the corner!!
In the UK we hope that means trading grey skies and rain will blue skies and sunshine. I’ll be swapping out the leggings and a jumper for playsuits and bikinis!
I know I want to feel confident wearing more exposed clothing. So, I thought you might like to know my favourite workouts get bikini body ready!
So here it goes, my top ten workouts are:
#1 SMITH MACHINE KNEELING HIP THRUSTS
This is one of my new found faves! You’ll feel it working your booty after only a few reps.
I am currently lifting 20kg and doing 3-5 rounds of 10 repetitions. I’m finding that I leave the gym with a much more lifted and rounded bum- just what we all want right?
#2 GLUTE PUSHDOWNS ON ASSISTED PULL UP MACHINE
These are great for your glutes, quads and hamstrings. I felt a bit self-conscious doing these in the gym at first as I felt as though people were looking at me like I didn’t realise it was a pull-up machine (lol).
But seriously, it super effective for training your lower body! I swapped endless running on the treadmill for the steps machine and these bad boys and I have honestly seen booty progress so quickly!!
#3 CABLE KICKBACK
I have done so many variations of the infamous kickback in my time. But let me tell you- this one BURNS!! You’ll see in the photo that my bum isn’t looking so round, because the trick with these is to tense your bum as much as you can to get the best work out and ultimately great results!
#4 CABLE SQUAT
Picking my favourite squat was a tough call. There are just so many variations, all of which are affective. Although this one is my current favourite! Having the cable allows you to really engage your core and get the most from each squat.
#5 ABDOMINAL CRUNCH
My gym is super fancy and has a Matrix machine to do crunches on, although normal crunches will suffice. Sometimes you really can’t go wrong with a classic. This move primarily works the rectus abdominis muscle and also works the obliques.
#6 ONE LEG HIP THRUST
These are another recent discovery for me. I was looking for a simple workout to stop me doing endless lunges and squats. This one is great and you can vary it in all kind of ways to best sculpt your body. Here I’m doing it using a power plate. Although quite often I will do it on the mat with a 5-10kg weight. This one is great because not only are you gaining in the booty department but also on your core!
#7 DOUBLE LEG HIP THRUST
Very similar to the single leg, although I feel as though I benefit here through greater extension. With the one leg thrust it is hard to fully thrust without compromising on form. Having both legs to keep you stable means that you can fully extend without feeling wobbly.
#8 LYING LEG CURLS
Another new-found favourite for me are these bad boys. Depending on how adventurous you are feeling you can up the weight or even elevate yourself on a bench to get the best extension. Really squeeze your bum as you bring your feet in- trust me this one’s a killer!
#9 V CRUNCHES
If you want to get those abs popping, this is the one for you! Extending your arms and legs simultaneously means that your entire body is relying on your core to hold things together. If you’re feeling really brave, try what I’m doing here and add some weights. This works best for me personally!
Last but not least..
#10 RUSSIAN TWISTS
The good old Russian twist. I love this one for keeping my waist looking slim and toned. When I first started doing these I couldn’t even keep my legs in the air. Now I can keep my legs out straight and do over 100 in a row with weights added into the mix as well. I feel like this shows the progress that can be made if you keeping practising some great workouts!
A QUICK SUPERSET TO GET YOU GOING:
- 30 Russian Twists
- 20 Lying Leg Curls
- 20 V Crunches
- 30 Double leg hip thrusts
- 15 single leg hip thrusts (on each side)
- 20 Abdominal crunch
- 10 Cable kickback (on each side)
- 20 Cable squats
- 20 glute pushdowns on assisted pull up machine (on each side)
- 15 Smith machine kneeling hip thrusts
2-3 rounds should ensure you leave the gym nice and sweaty aha.
So that’s it! My go-to exercises in the gym at the moment.
Please give these workouts a go and let me know what you think 😉
P.S. if you found this helpful, please let me know and/or follow me on Instagram to keep up to date with what I am doing.