The beauty of this workout is that you can do it just about anywhere, even on vacation!
Get to work now, and you'll feel better than ever walking the boardwalk in shorts.
Another form of Beach Barre
The great thing about this lower body barre workout is that you can do it just about anywhere—even on vacation! Based on thigh and glute moves, this workout will get you beach-ready just in time for the unofficial start of summer.
The workout first focuses on tiring out your thigh muscles—primarily your quads—and then moves on to exercises that really work your seat, glutes, hamstrings, and lower back.
How to work:
- Warm up by going for a brisk walk or jog for about five minutes.
- You can do this workout barefoot or with soft-soled shoes.
- Each exercise is based on minutes, not reps. If you are a beginner and need to modify your program, you can reduce the duration of each movement.
- You need to focus on maintaining correct form throughout the exercise, and work deep so that you can start to actually feel the tremor of your hard-working muscles.
- And don't skip the stretches at the end!
- Stretching the muscle groups you just worked allows you to maintain good range of motion, flexibility and mobility in your joints.
What you need: A sturdy ledge or balcony, a stopwatch
Parallel thigh work
- Holding onto your support, keep your legs parallel and hip-width apart.
- Raise your heels and bend your knees straight in front of you, keeping your ears above your shoulders, your shoulders above your hips, and your hips above your heels.
- Make sure to stay low enough to really feel the "fire" in your quads.
Pulse up and down for 1 minute.
V-position for the thighs
- From parallel thighs, bring heels together and "super glue" them as you rotate thighs and bring heels up.
- Move the balls of your feet a little closer together (about an inch).
- Keep your ears over your shoulders, your shoulders over your hips, and your hips over your heels as you bend your knees down until you feel your quads fire. (This move doesn't have to be too low.)
Pulse up and down for 1 minute.
Leg lifts
- Holding the support with the left hand, bring the legs into a position slightly rotated outwards from the feet.
- Keep your right thigh rotated outward and straight, and lift it as high as you can while keeping it straight.
Raise your leg for 30 seconds. Repeat for 30 seconds on the opposite leg.
Thigh work on a seated chair
- Facing your support, stand tall, keeping your arms in front of your shoulders and your shoulders above your hips.
- Your spine should remain neutral.
- Bring your legs into a parallel position, hip-width apart.
- Raise your heels and bend your knees so that your legs are parallel to the floor.
Raise and lower your buttocks a few inches for 1 minute.
Bonus move: Round back chair
- From the seated chair, this bonus move is a "killer".
- Round your back from the hips to the shoulders.
- Stay low in this position.
Do up and down movements for up to 1 minute.
Sit-stand work in parallel
- Facing the support, hold the position lightly and bring the legs to hip-width apart.
- Raise your right heel, soften your right knee and keep your hips square.
- Bring your left leg back and behind your hip without arching your back.
- Keep your left toes pointed and your right leg facing forward.
- Really feel the left glute engage.
Bring the left leg back for 1 minute.
Sit-stand work with parallel back extension
- Raise your left leg back and behind you, allowing your back to extend (or arch) slightly to give more height to the working leg.
- Once you find this position in your back, don't let it change.
- Your back should not move at all while performing this movement.
Allow only your left leg to gain height and move in the pelvis for 1 minute.
Standing Seat Work with Rear Knee Extension
- Position your body as you did for the previous movement.
- Take your left leg back and bend your knee so that your left toes point backward.
- Press into the bent leg, bringing the toes back while maintaining the bent shape.
Only let this shape move inside the pelvis and not at the knee.
Standing Seat Work - Bent Knee Flexion
- From the end of the previous exercise, hold everything still, then lean down and up a few inches using your standing leg.
- You'll want to hold on tight to your support here to get a good range of motion. You'll feel the right glute working.
- Be sure to keep the left side tight.
- For an added challenge, pulse back with your left leg each time you raise your right knee.
Repeat this movement for 1 minute.
Standing Seat Work Pretzel Roll Up
- Stand up straight, keeping a slight bend in your right knee.
- Maintaining the shape of the left leg, begin to press the leg back into a small quarter circle.
- Keep your left knee behind your left hip at all times.
- This wraparound circle should help to refine the work of the glutes and lift the hamstrings.
Repeat this movement in a circle for 1 minute.
After completing this circuit, return to the first seated exercise (Parallel Seated Standing Work), and switch legs.
If you feel like these last five exercises are too difficult to perform on one side at a time, try switching legs from side to side between exercises.
Prepare to be amazed at how much strength you will gain by practicing good form. Once you have completed your second set of seat movements on the opposite side, move on to the next stretches and don't even think about skipping them.
Quadriceps Stretch
- Holding onto your support, bend your left knee, bringing your left foot into your left hand.
- Stand up straight and pull your pelvis slightly under you as you gently pull your left knee down.
Hold the position and breathe for 30 seconds. Repeat the exercise on the opposite side.
Quadriceps Stretch
- Holding onto your support, bend your left knee, bringing your left foot into your left hand.
- Stand up straight and pull your pelvis slightly under you as you gently pull your left knee down.
Hold the position and breathe for 30 seconds. Repeat on the other side.
Hamstring Stretch
- Holding onto your support, tilt your body to 45 degrees, then raise your left leg onto the rail or bar.
- Keep it straight and stand up straight.
Hold the position and breathe for 30 seconds. Repeat the exercise on the opposite side.
Dream Legs Workout (Hot Legs)
Get lean and strong with this 15-minute workout that will take you from your booty to your toes. These leg exercises promise to work your inner thighs, glutes, and hamstrings.
Diagonal legs
Targets: Abs, obliques, glutes, quads, hamstrings and calves
- Lie on the floor with your knees bent, feet flat, hands on the floor near your hips.
- Lift your hips off the floor and tuck your left foot under your right thigh, with your left knee pointing to the left.
Diagonal Leg Jump 2
- Keeping your hips lifted throughout the movement, drive your left knee out to the left to clear your foot, then extend your leg diagonally to the left.
- Bring your left foot back into a tucked position. Do 20 reps. Switch sides and repeat. Do 2 sets.
Lateral gluteal flexion
Targets: Abs, obliques, glutes, quads and hamstrings
- Stand with your feet hip-width apart and your arms at your sides.
- Bend your right leg to the right, keeping your toes pointed forward and bending your right knee to 90 degrees.
- Tilt your hips forward and touch the floor with your left hand.
Side Lunge Glute Kick - Step 2
- Push off your right foot to stand on your left leg and bend your right knee to bring your foot towards your buttocks, reaching your left hand behind you to tap your right foot.
- Quickly return to the side lunge.
Do 20 reps. Switch legs and repeat. Do 2 sets.
Thigh Trimmer
Targets: Buttocks, quads and hamstrings
- Stand with your feet shoulder-width apart and your arms at your sides.
- Bend your knees and hinge forward from your hips to touch your hands to the floor a few inches in front of your feet.
- Lift your left foot behind you a few inches off the floor and point your left knee slightly to the left.
Trimming the thighs Step 2
- Raise your bent left leg diagonally behind you to the right.
- Rotate your left knee down to the left.
Do 20 reps. Switch legs and repeat. Do 2 sets.
Leg curls
Targets: Abs, obliques, glutes, inner thighs, quads and hamstrings
- Stand with your feet shoulder-width apart, your elbows bent at your sides, your hands in front of your chest.
- Bend your left leg back, bringing your left foot toward your right foot and bending both knees 90 degrees to make a curtsy; swing your bent left arm forward and your right arm back.
Leg curls (2nd step)
- Standing on your right leg, bring your bent left knee straight out to the side at hip level and tap your left hand on your left knee.
- Quickly return to the flexed flexion.
Do 20 reps. Switch sides and repeat. Do 2 sets.
Golf swing
Targets: Abs, obliques, glutes, inner thighs and quads
- Stand with your feet shoulder-width apart, toes turned slightly outward, elbows bent and hands in front of you.
- Lower yourself into a squat position.
Step 2 of the Golf Swing
- Return to standing, balancing on your left leg as you swing your straight right leg diagonally across your body to the left (lift your right leg as high as you can).
- Quickly return to the squat position.
Do 20 reps. Switch sides and repeat. Do 2 sets.
If you liked this article and it helped you master the concept of a firm and shapely buttocks. Let me know in the comments if you were already aware of these concepts and what is your experience on the subject.
If you want to find other Fitness and Wellness articles, take a look at the leg exercises and fitness shop sections of the blog, you will find plenty of workouts and exercises to do at home. And if you want to know more about sports nutrition (food supplements) to build muscle or lose fat, do not hesitate to consult the collection dedicated to fitness elastics .
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