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Exploring Womanhood > Mind, Body & Soul > Weight Loss & Fitness Channel > Fitness

It's Time for Bikini Butt!
by Tracey Mallett
www.TraceyMallett.com

demonstration of ski cardio exerciseIt's summer and that means it's nearly that time to finally show our beautiful bodies on the beach! Yes, I know that thought is very scary, but not to worry! We still have time to get in shape for swimsuit season.

Here are some tips to finally love the bikini butt:

1. Slip in some extra burn by contracting and releasing the glutes continuously for 2 minutes at a time when you're driving to and from work or stand and hold on to a chair and perform side lifts while you're on the phone or doing dishes. Don't feel stupid; just visualize your butt in that bikini!

2. Switch and change up your butt routine every other week so you're constantly challenging the butt muscles on a regular basis. By varying the exercises, you will hit each of the smaller muscle groups that make up the glute region and create a more defined shapely behind.

3. Set aside 5 minutes in the morning every day before life takes over and excuses start to appear. Try and do two butt exercises to fatigue until you feel like you can't possibly do any more.

4. Incorporate and focus on cardio activities that work the glute region such as hiking (climbing hills), biking (drawing the heel towards the buttocks and focusing on the glutes) or roller skating.

5. Your mind is very powerful in helping to maximize the effectiveness of the exercises. Focus on the glutes doing all the work. Often other muscles like the quads and hamstrings, which are usually stronger, take over when you're not paying attention.

6. Add some classic walking lunges at the end of your cardio activity these really give a little extra burn to the lower body.

7. Ski cardio exercise (see picture) is one of my favorite moves to work deep into the problem areas. It will also get your heart rate up and burn a lot of calories. Try adding this interval exercise for 1 minute at a time when you're doing your strength training in the gym or break up your walks with short bursts of intensity.

Spring from side to side pushing off each leg with the upper body slightly hinged forward from the hips and swing your arms moving in opposition to your legs.

Tracey MallettAbout the Author:
Tracey Mallett (www.TraceyMallett.com) is an internationally-recognized certified personal trainer and sports nutritionist. She is the author of Sexy in 6: Sculpt Your Body with the 6 Minute Quick Blast Workout. Tracey is the creator and star of the 3-In-1 Pregnancy System, for pre- and post-natal mothers. Her newest videos are "Renew You" and "Super Body BootCamp." A proud mother of two, Tracey, now lives in Los Angeles.

* Read more of Tracey's articles on our sister site StorkNet.com *

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