Bathing Suit Bottom Workout

For the past four days I’ve been snorkeling with sea turtles, munching on fresh island pineapple, and sporting my bikinis on the beautiful Hawaiian island, Maui! Which brings me straight to the focus of today’s workout.

I get it, putting on a swimsuit can be nerve-racking. You’re practically naked… in public! On a day-to-day basis, the parts of our bodies we feel insecure about are easily hidden underneath clothes. Put on a swimsuit and they’re bared for all to see.

Ladies, it doesn’t have to be this way! So let me start by saying, this is not your typical “Bikini Body Workout.” Oh no no no! Did you forget you’re reading a post on Life in Spandex?! Here, all body shapes and sizes are celebrated. What I want you to focus on is being the best YOU you can be – both inside and out.

One of the easiest ways to feel confident is to feel strong! That is why I put such an emphasis on strength training. The best part… by focusing on building muscle and eating nutritious food, you’ll improve your metabolism, even out your hormone levels, burn fat, and reduce your risk for chronic disease!

I have my own body insecurities. Who doesn’t?! But there’s one part of my body I love showing off in my bikini. Yup, it’s my butt! It’s one of the most toned parts of my body from years of dance, running, Stair Master intervals, squats, barre, and isolated strength exercises. I work hard for it, so, yes, I feel proud! But you don’t need years of dance to create a rounder, firmer derriere. One of the quickest ways to sculpt your backside is through isolated strength exercises focused on all parts of your booty – gluteus maximus, gluteus medius, and gluteus minimus. I put together a workout for you that does just that!

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To receive this other full exclusive Life in Spandex member Booty Workout, subscribe in the box to the right!

Whether you’re rocking a retro full-coverage one-piece or a daring Brazilian cut bikini, show off a tight, toned tush. This 30-minute glute-sculpting workout targets your rear from ALL angles. Grab a set of dumbbells, complete each exercise back-to-back. Rest for 60 seconds and repeat another one to two times.

Bathing Suit Bottom Workout

What’s your FAVORITE part about your body? Tell me (and tell me why) in the comment box below!

Health and happiness,


Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. fut 17 coins

    Great internet site! It looks really professional! Maintain the good work!

  2. I love that you focused on the butt for this bikini work out! Most, I feel, focus on abs. I LOVE this!

    1. Yay so happy you like it Victoria!!

  3. Pinning this! So many leg/butt workouts are all squats and lunges which tend to irritate my knee. I’m digging this one!

  4. I totally agree! Feeling strong can definitely make you feel better in your own skin. Will be trying this workout!

  5. Going to do this workout every day until summer next year haha. I want to be able to pull off one of those thong bikinis.

  6. I’ve just started getting back into working out and hitting the gym and your workouts are so easy to follow! I’m definitely keeping a few on hand!

    La Belle Sirene 

    1. Thank you Courtney! Let me know if you have any questions about your new routine 🙂

  7. You made this SO easy to follow. I saved it for later so i can refer back to it!

  8. Yep I definitely need to start doing this workout. My behind is my weakness and the hardest part of my body to get toned. Hopefully this workout will help to firm it up just a but ?

  9. One of my favorites is the one legged deadlift. Very close to the one legged lunge, but kicks your butt.

    1. Oh ya I love me a good single leg deadlift too!!

      1. They are much harder than I anticipated. lol

  10. I’ll definitely have to add this to my workout routine once I’m good to start my postpartum workouts!

    1. Woot woot! When’s the baby due Brianna? Congrats!

  11. I met with my trainer today I am so pumped. This seems like a really awesome workout.

    1. You got a trainer?! That’s awesome Dia!!

  12. It has been a while since I did a concentrated leg workout, but many of these look very familiar. I can practically feel the muscles burning already.

  13. Your body looks amazing in that bathing suit.

    1. Aw thanks Sophia!! 😀 you’re so sweet

  14. I love that this workout is for all shapes and sizes! I definitely need to try it out.

    1. Let me know how you like it when you do it Cassie!

  15. This is just what I need to be doing right now 🙂 Love it thanks! X

  16. You know, if I scroll through your pictures really quickly, it looks like you’re dancing! lol My cardio boxing trainer incorporates some of these moves into our workout.

    1. Hahaha really?? How cool. I love boxing ??

  17. Snorkeling with the turtles sound like a great adventure. Your workouts are always spot on.

    1. Thank you ??? it has been!

  18. I love this, and I also love how motivating it is. There is definitely no shaming in this article (which I feel is particularly hard to do when it comes to work-out blogs) so thank you for that! And I can’t wait to integrate some of these tonight during my workout!

    1. Shearly, that’s music to my ears!! Let me know how it goes xoxo

  19. Total body goals! This is really timely…I have a bikini shoot coming up! LOL! xoxoxo

    1. Haha thanks girl. Oh then yes this is perfect! You’re gonna rock it!

  20. Great workout! I’ll work this into my rotation as we get ready for our annual trip to Mexico!

    1. That’s perfect Dana! I always like to target my lower body at least twice a week ?

  21. Great work out. Anything not hard on knees is good for me. So thank you.

    1. You’re welcome 🙂

  22. This is a great workout! I have to admit I’ve been spending more time working on my glutes and I’m happy to see some results. These moves will probably have me in pain, but they really do work! I pinned this workout for future reference 🙂

    1. So happy you’re adding this to your routine Janelle! Yes they really do work ?

  23. I need to try your workout! I’m trying to add some more strength in, but no overdo it. I tend to put a lot of pressure on myself and then burn out too quickly. Ugh! Anyway, you look absolutely fabulous! I would say my favorite part of my body is my stomach. While it’s not where I want it to be right now, I know it can change and shape how I want it to because I’ve done it before. I remember when I was at my heaviest, I thought my stomach would never go flat and I was wrong, it did! So, that is why it’s my favorite. We let our minds control what the outcome will be and our bodies surprise us!

    1. Thank you Ashley!! You’re absolutely right, slow and steady wins the race. And I love how you celebrate your tummy!

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