Secrets to a Nice, Firm Butt

Click HERE to find out how you get the perfect bikini butt and beach ready body

Are you looking for ways to have a nice, firm butt?

If you do, this is a Video HERE for you to have a nice, firm butt

Have you ever seen people that have lost weight but still don’t have a nice, firm butt?

That’s because they are focusing on all the wrong things.

I know from experience…

I used to be overweight. Even when I lost the weight I still had a saggy butt. 

But after trying a million things, I finally figured out the secrets to lift a saggy butt. Now, I have a nice, firm butt that I love to show off in a bikini.

So here’s my first secret:

Do resistance butt training!

Now by resistance, I mean actually using weight to put resistance on that muscle.

A lot of women think that if they lift weights, they are going to get all bulky and look like a man.

But when you target the muscle with resistance weight training, it gets tighter and toner because muscle takes up much less space than fat.

You’ll see your clothes get looser and looser, as your butt gets tighter and tighter.

Don’t worry if you are born with those “fat storing” genetics… so was I and I thought I would never be able to lift my saggy butt. You’ll be AMAZED at how your butt gets lifted and firm in no time.

This next exercise I’m going to share with you is called a “rainbow”.

You can find a nice comfortable mat or you can also do this on a carpet. Just make sure that you’ve got some kind of protection for your knees, even by putting a towel underneath.

What we are going to do is grab a weight. I have a 15 pound weight here. You can start with the five pound or a 10 pound weight, whatever feels comfortable.

The most important thing is to put your muscle under resistance because that’s going to get you more results even faster.

That’s going to build that lean, tone muscle that gives you a really great shape to your butt.

It’s going to lift that saggy butt fast.

While you are setting up for the “rainbows”, place your hands underneath your shoulders.

Take a moment to line up your wrists to your elbows and your shoulders and then place your hands shoulder width apart. It’s really important that you have a good foundation.

You can feel all four corners of your hands and your knees, it’s all really nice and balanced.

This is going to prevent injury as well as isolate the butt muscle.

So I am going to show you the movement without the weight. It’s called a “rainbow”.

You are just going to lift your knee up to the side and then lower it down. 

Now I am going to add that weight resistance so that we really target the top of the butt muscle.

It’s called the gluteus muscle.

It’s going to give you that nice, round, upward lift. You take the weight and place it right behind your knee.

You can see that this is going to give a nice, firm anchor so that I can lock my knee tight. I am going to setup back in my form and take a moment to get balanced.

Now keeping that muscle engaged the entire time, I am going to lift the knee and then lower.

Do you feel the difference?

Let’s do this five times. Make sure you are breathing, really isolating that butt muscle. You can feel the top of the butt muscle rounding.

You can feel how just a few exercises really get in there. That’s because we are using the weight.

So work up to doing 50 reps on each side. That’s going to really give you a tone, tight tush and lift your saggy butt.

Now remember, there are lots of weight resistant butt exercises that you can do.

Keep practicing and you will see results fast in the form of a nice, firm butt.

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

To find out more about this program, click on My Bikini Butt

4 Easy Workouts to Lift Up Your Butt

Click HERE to find out how you get the perfect bikini butt and beach ready body

Today, we’re going to do an exercise that you can use to lift up your butt. We’re going to do 4 workouts and each one is specifically designed to lift up your butt.

You can also watch this Video HERE to learn how to lift up your butt

The first exercise is the “burpees.”

Now, burpees are great for lifting your butt because when you jump up and then squat, you’re really going to contract the butt and that’s going to lift up that butt muscle.

Make sure you don’t arch your back, keep your spine tall and engage your core.

When you come down, jump your feet back. Make sure you don’t drop your butt.

A lot of people make this mistake so you really want to use your core to make sure you’re in a plank position.

And then when you jump forward, you squeeze that butt again.

So, that’s going to help lift your butt as you explosive jump up and that’s one burpee.

The next exercise is called a “Twisted Lunge.”

In the lunge position, we’re going to once again contract that butt muscle because that’s what going to lift up your butt.

When you lunge down, you’re going to keep those butt muscles contracted and then we’re going to twist to the side and that’s one.

You come back up and then you go down, so that’s two. 

The third exercise is called “mountain climbers.”

With mountain climbers, you come down to a plank position…

Start with your core engaged, then switch your right foot forward and then your left.

Now, it’s really important that you squeeze that butt muscle every time you move your right foot forward and your left foot forward because that’s going to lift up your butt even faster.

And the fourth exercise in this butt-lift series is called the “Standing Split.”

From here, you’re going to squat down with your right knee almost to the ground and then when you straighten your front leg, you’re going to reach that top leg up to a standing split.

Now, you can feel that the standing leg is really going to tighten as you lower and as you straighten.

It’s really important to listen to your body, this is a very deep lunge right here.

Even if you don’t go all the way, you’re still getting that butt nice, tone and lifted.

So, we’re going to do each side for 30 seconds and then we’re going to alternate to the other leg and do that same movement on the other side.

Then we’re going to rest for 30 seconds. I’ve got a timer right here.

Are you ready to go?

Take a deep breath in. Here we go.

Let’s go to burpees. Jump up and down. Use your core. Breathe.

Make sure you’re engaging the butt muscle so we can lift that butt up.

All right, lunging twist. 

Lunge and twist. Come back and up. So, now we’re really isolating into that butt muscle.

You can feel how it’s contracting and lifting. Make sure you keep your breath flowing and you keep your spine tall, engage your core.

It’s going to lift up your butt from all angles.

Next is mountain climbers, let’s assume plank position.

Keep your breath going, keep it moving. Squeeze that butt so you get a really nice, lifted butt.

After that is the standing splits, so kneel down and squeeze that leg up.

You can slow this one down because you really want to isolate the movement and you really want to feel that glute muscle contracting.

This is what’s going to lift up your butt and give you that nice, round, perky butt. 

So, the standing leg is the one that’s taking the most of the tension but I also feel it in the butt muscle that’s lifting the split up.

This is how you get maximum results with the least amount of effort, AND in the least amount of time.

All right, we’re going to rest for 30 seconds. Keep breathing, it’s so important to oxygenate your body.

For the full workout you want to do this for a total of 3 rounds.

You’re going to feel so good. You’re going to have a nice, tight, tone and lifted butt. 

You know, a lot of people are going to come up and say, “How did you get that butt?”

And you’re going to say, “Well, I was doing Andréa’s butt workout. And she’s the one who showed me how you can get a nice, tone, lifted butt in just a few minutes a day.”

You don’t have to spend thousands of dollars on a personal trainer or go to a gym.

When you feel great wearing your bikini at the beach or at the pool, it’s all worth it.

This workout is what’s going to burn that butt fat for you.

You deserve a great butt. You deserve to feel great.

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

To find out more about this program, click on My Bikini Butt

How to Shrink the Fat in Your Thighs and Butt?

Click HERE to find out how you get the perfect bikini butt and beach ready body

Do you want to know the best way to shrink the fat in your thighs and butt?

Then this Video HERE is for you.

We’re going to do a series of muscle building exercises that will shrink the fat in your thighs and butt. Then we’ll follow it up with some cardio in between.

The cardio is going to slim everything down, tighten everything up while we build that muscle.

This gives you that nice, sexy, round backside that makes you look great in your bikini and those tight jeans you like to wear.

We’ve got four different exercises to shrink the fat in your thighs and butt.

The first one is called a “Single Leg Raise on the Floor”.

We’re going to do 10 circles to the front, 10 circles to the back. Straight back, lift that first leg up, circle to the front and then circle to the back.

Now, here’s where it gets interesting.

In between, we’re going to do some cardio “Mountain Climbers”. 

So we’re going to speed up our heart rate and get our metabolism firing.

We’re going to do 30 “mountain climbers”, come to plank. Switch your right foot, then your left, right and left.

Then we’re going to drop back and do some more of that muscle building exercise “Clam Shells on the Floor”. 

We’re going to bring our feet together. Open and close, open and close. You can feel how that’s targeting the inner thigh where that flabby thigh fat can hang down.

Feel the burn. This is a good burn because it means you’re burning off fat. That’s what’s going to slim it down.

The third exercise is going to be the “Glute Burner”.

We call it the “Glute Burner” because you’re going to feel it burn.

Now, this is going to really target in to the whole front and back of the butt. It’s like you’re running in slow motion.

Our fourth and final exercise is called the “Lotus Cheek Chiseler”.

Lying down on your stomach, hands out, legs extend. Lifting up, hold for 5 breaths coming down.

Now, whenever you lift up, really squeeze the glute muscles together.

This is going to give you a nice, slim butt and give you that muscle. It’s going to lift your butt.

We’re going to do that 10 times and you guessed it, “mountain climbers” in between. “Mountain Climbers” speed up the heart rate but shrink down those fat cells around the thigh.

Okay, so that’s the sequence.

To get the most benefit, you would do four rounds of this exercise. 

Remember, this is the best way to shrink the fat in your thighs and butt.

A lot of women have a problem with that butt fat that hangs over the thigh. This really targets in to that and it’s going to slim it down.

As you breathe, imagine your butt getting slimmer and tighter. 

You can really start rocking those hot pants out of the club, for your man, at your house, wherever you just feel like being sexy.

Put them on for yourself and say, “Yeah, I feel like wearing my hot pants today.”

This is where I say okay, I’m going to imagine myself walking on a beach and not having to wear a sarong.

Just being able to be free and confident with my butt because I feel like my butt is slim and my thighs are tight and toned.

So, whatever it is for you, dig deep.

Imagine that there is somebody you want to inspire right now. Maybe it’s your kids, maybe it’s a family member or somebody you love, do it for them.

Be as healthy as you can be. You deserve it.

Give yourself a huge high five. I’m giving one to you right now.

Remember to do this exercise sequence for four rounds for a complete toning, slimming butt and thigh workout.

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

To find out more about this program, click on My Bikini Butt

How to Tone Your Thighs and Butt?

Click HERE to find out how you get the perfect bikini butt and beach ready body

Are you looking for easy and effective ways to tone your thighs and butt?

In this Video HERE, you’re going to get 3 easy moves to tone your thighs and butt without doing any lunges. 

Yes, you are right! You don’t need to do any more lunges!

So we are going to do 3 moves that are going to shape, lift, and tone while you lose butt fat from your butt and thighs.

Are you ready to get started?

Come down with me onto your mat, the first move is called “Dolphin”.

You’re going to come down onto your forearms, make sure your hands and elbows are in alignment so you have a really stable base. Then line up your knees with your elbows.

Make sure your knees are hip distance apart and your elbows are shoulder distance apart.

When you find that really grounding stability, take a deep inhale and exhale.

You’re going to lift one leg up. Now you get to decide how far you lift it.

You can do it midway or if you’d like to go further, you can go into the full extension lifting that leg all the way up towards the ceiling. That’s one move, exhale and slowly bring it down.

So let’s do 5 of these.

Every time you lift your leg, you want to squeeze your butt so we’re shaping the butt while we’re toning. We’re really targeting into the top of the butt muscle.

On the last one, extend the leg up as high as you can and then slowly bring it down. 

Now let’s go to the other side. Remember to go at your own pace and breathe as you lift.

These are called “Dolphin Kicks”.

You can imagine that you’re a dolphin in the ocean while you’re chiselling away that butt fat, shaping, toning and lifting. You’re also playing, so have fun!

Remember, it’s always important to enjoy exercising.

Then…when you’re done with that side, push back and slowly walk your hands up.

So that was the 1st move and the next moves are called “Rainbows”.

So once again you’re going to come down onto your forearms, same position, make sure your elbows are shoulder width apart, your hands are in alignment with your elbows, and your knees are in alignment with your hips.

Take a deep inhale, and then you’re going to exhale.

“Level 1″ is just to lift that right leg up and just slowly come down. So this is going to chisel away that side butt fat and we’re even getting into the top of the thigh.

If you would like to go into “level 2″, you’re going to reach that leg back, place it down, and then bring it forward.

If you’d like to go into “level 3″, then extend out the leg. Bring it all the way forward, touch the foot down, and then bring it all the way back.

So whatever level you’re at, let’s do 5 of these.

You want to be connected to your core so you’re really balanced and stable. You’re targeting into those butt muscles: the gluteus maximus and the gluteus minimus.

We’re losing the butt fat while we are shaping the top of the thigh.

Keep breathing; imagine how great your butt is going to look as we’re chiselling away that butt fat. We’re shaping the butt while we’re also slimming down the thigh.

Feels good right?

And for our 3rd move, we’re going to come down onto our back, so really take your time, and connect to your sitting bones. Lift your arms up and use your core to slowly roll down onto your back.

And this move is called “Bridge Pose”.

Place your feet down on the ground, hips distance apart. Have your hands on the ground and then roll one shoulder under and then the next.

So your shoulder blades are moving down your back which really gives you a nice, wide open chest and your collar bones are spread apart.

So you’re going to squeeze your butt as you lift up, that’s one. 

If you would like more intensity, you can lift that right leg up. You’re going to squeeze with your knees bent. And if you would like to go even further, bring that foot all the way and lift and squeeze.

We’re going to do 5 of these. Make sure you’re breathing, especially at the top of that move.

We’re chiselling away the butt fat, we’re shaping the butt, and you’re going to feel so great.

Now wherever you are, if you’d like to stay with the basic…it’s just lift and squeeze.

And if you would like to go further you’re going to lift the left leg and that isolates the right butt cheek. So you’re really putting all the tension under one butt cheek at a time.

“Level 3″ is where you lift and squeeze and lift that leg fully extended.

It’s amazing how simple, easy, moves can get you such great results when you really concentrate.

So those are 3 easy moves to shape and tone your thighs and butt, without doing any lunges.

To do a complete workout, practice this exercise to tone your thighs and butt and do this routine 4 times.

So that way you will really get the most out of your time of chiselling the butt and slimming the thighs.

You’re going to be amazed at how great you feel in a very short period of time…

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

To find out more about this program, click on My Bikini Butt

3 Yoga Moves to Tone Your Butt

Click HERE to find out how you get the perfect bikini butt and beach ready body

Women who practice yoga have great butts and you can have one too.

These are 3 of my favorite moves that you can use to tone your butt, which I’ve been practicing for years.

You’re going to notice how much strength and stability you have in your lower body as your butt gets leaner, tighter and firmer.

You can also watch this Video HERE to learn the 3 yoga moves to tone your butt

So, the 1st move I want to show you today is called “Warrior 1″.

Wherever you are step out towards the front of your mat, so that you line up. Even if you don’t have a mat, you can do this at home.

Take a deep inhale and on the exhale, step back with your left foot about 4 feet.

Now, notice the toes, the right foot has the toes facing directly forward and the left, back foot has the toes facing at about 11:00 o’clock.

The heel is turned slightly in and then I look down to make sure my front heel is in alignment with my back heel. It helps if you have wood planks so you can line up the alignment of your heels.

You can either leave your hands at your hips or if you’re comfortable you can bring them up above your head.

Take a deep inhale and on the exhale you’re going to bend that front knee 90 degrees.

So this is the beginning where you can keep your hands at your hips. If you would like to go further, reach your arms up over your head and gently look up.

Take 3 slow deep breaths… you really want to fire up that back thigh so that you feel the butt working.

Let’s do the other foot, so stepping back with your right foot about 4 feet, the left toes face forward. Now, the back toes are going to face towards 2:00 o’clock, the heels are in alignment.

Take a deep inhale, hands on the hips, exhale, and sink that front knee towards 90 degrees.

Now, make sure you’re not collapsing, really lift your heart and align your spine. If you’d like to raise your arms up over your head, raise them up. Make sure your breathing.

Now, you can feel that the right butt is really squeezing, squeeze that butt so that you’re really firing up those butt muscles. Take one more deep breath.

Wherever you are, sink a little deeper and then slowly come back to center starting to feel it in the butt.

The next move is called “Warrior 2″.

From here at the front of your mat, you’re going to step out about 4-5 feet, so it’s a much wider stance. I’m going to turn my right foot towards the back of the mat, the left toes come in at 11:00 o’clock.

Now, instead of the heels in alignment as in “Warrior 1″; for “Warrior 2” the front heel will be in alignment with the back arch of my back foot. Take a deep inhale.

You can leave your hands at your hips if you’re comfortable here. On the exhale, once again sink that front leg towards 90 degrees. If you’d like to go further, raise your arms up and hold for 3 breaths.

So I’m really squeezing my butt, so that I’m toning and shaping while I’m squeezing out the toxins that cause cellulite.

Remember to lift your heart up, take another deep breath in, exhale, sink a little deeper and then slowly come back to center.

Face your toes forward and then flip that left toe so that it faces the front of the mat, the right toe is going to come once again towards 2:00 o’clock.

Make sure your front heel is in alignment with your back arch. Whenever you find that stability in your legs, take a deep inhale.

Draw the energy up through your body and then exhale, sink towards 90 degrees. You can stay here with your hands on your hips or if you’d like to go further, lift your arms.

Now, deep breathing is very important, this is how you bring in prana energy – life and vitality.

Every time you exhale you’re releasing toxins, negative thinking and you’re tightening that butt, squeezing those butt cheeks together while your thighs are also engaged.

Take another deep inhale, exhale, and sink a little deeper. Slowly come back to center and then bring your toes together at the front of your mat.

Now for the 3rd move, we’re going to do “Warrior 3″.

“Warrior 3″ you start with your toes and heels together. Take a deep inhale and then exhale. You’re going to lift the right leg up and move your upper torso towards the floor.

So as you lift your back right leg, your torso is in one, long, straight line. You can leave your arms here or if you’d like to go further, you can bring your hands to your heart.

Wherever you are squeeze that butt that is on your standing leg and work towards balance. If you fall down, just come back.

Take a deep inhale and squeeze and if you’d like to go all the way, reach those arms up and out. Slowly come back to center.

Really feel that one, that’s a really hard pose and it’s all about balance and control, so the more you are engaging and squeezing that butt, the more stability you’re going to have.

Let’s move towards the right. Lift that left leg out, deep inhale and exhale, come towards a straight line. 

Engage your quad – your thigh muscle. If you’d like, move your hands to your heart center. Keep breathing, pose, and reach those arms out.

Squeeze that butt on the leg that’s up in the air so that you get even more lift. Deeply inhale and slowly come back to center.

Roll your shoulders back. Shake out your legs. Now you can feel how those 3 warrior poses really engaged your lower body.

This is going to get you a nice, toned, sculpted butt that you see with people who practice yoga.

Keep practicing these 3 yoga moves to tone your butt and watch as your butt gets better and better.

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

To find out more about this program, click on My Bikini Butt

Beginners’ Butt Lift Exercise for Women to Get a Toned Bum

Click HERE to find out how you get the perfect bikini butt and beach ready body

It’s so easy to get started even if you’ve never had a great butt before.

I want to teach you this butt lift exercise that prevents you from having injuries or over exerting yourself.

You’re going to feel great and you can always move into more intermediate and advanced butt exercises once you master this very important one.

You can watch this Video HERE about this butt lift exercise for women.

So using a chair, I’m going to help my stability and my balance. This butt lift exercise is great for beginners who are just getting started.

So go ahead, pause the video and grab a chair so that you can practice along with me.

Okay, welcome back. Are you ready to get started?

You’re going to place your hands on your chair and I’m going to turn the side so you can really see my posture.

This butt lift workout is called “Squats” and if you’ve done squats before and you hate them, please erase your mind and start over from scratch because you’ve never done squats with me like this. 

The squat is one of the most powerful exercises for your butt.

It really sculpts the back of the thigh as well as lifting and firming the butt so you’re going to love the result of this butt lift exercise when you do it correctly, it will actually feel really good.

It will give you a nice stretch while you’re toning the muscle.

Okay, so place your hands on the chair. It’s really great to have around hip distance.

So you just want to make sure that your posture can be straight and aligned, rolling your shoulders back and lifting your heart.

Feel the balance on each foot and spread your feet out just a little more than hips width apart.

Now once you feel completely balanced on both the right and the left side, you’re going to lift and spread your toes, rock forward, and rock back so you’re finding balance in the center of gravity.

If you’re falling forward, just use the chair to push against so that you can really align your spine and your shoulders.

Now you get to decide how far to go down… we’re going to do this 5 times.

Every time I’m going to sink a little deeper, listen to your body using a chair, pushing up, go down.

And notice that when you sink down you can hold on to the chair for stability. When you come up, squeeze your butt, that’s what’s going to shape and tone.

Let’s do one last one sitting all the way down and then coming up. Squeeze. Oh, that feels so good doesn’t it?

So that’s your basic squat.

Now you can also change up the alignment of your feet. If you want to point your toes out, that’s going to get more into the middle of your inner thigh as well as tone your outer butt, this is a really great modification on the squat.

So let’s go on and practice it with a chair for stability.

Find your balance, forward and back, right to left. Then you take a deep inhale… and exhale. Now sit down and you’re going to squeeze as you come up.

You’re going to feel it in your thighs, you’re going to feel it in your legs. We’re going to do it 5 times. Take a deep inhale, and exhale on the exertion.

Feel so good, Right? Squeeze, okay if you want to go for a bonus we’re going to go down and pause for 5, 4 , 3, 2, 1.  Then simply squeeze and come up.

Now just shake it out and stretch it out. 

All right, so you just did 10 to 15 squats, feel good about yourself. Know that you can practice it for just a few minutes a day while you’re on the phone, or even while you’re watching TV.

So anytime you can, just grab a chair and practice your squats.

This is one of the best beginner moves for getting a great butt.

You’re going to find more stability, more strength, you’re going to watch as your butt gets more and more toned, your thighs get thinner and you have more power and strength in your whole body.

So practice this butt lift exercise for at least 3 times a week.

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

To find out more about this program, click on MyBikini Butt

How to Get a Toned Body and Hot Butt?

Click HERE to find out how you get the perfect bikini butt and beach ready body

Are you looking for ways to get a toned body and hot butt?

If you do, this is a Video HERE for you to get a toned body and hot butt:

This is “Burpee” which is one of the best moves you can do in order to get a toned body and hot butt and it works your entire body – your core, your thighs, even your upper body and arms.

We are going to break this exercise down into simple moves, so anybody can do it.

So come on, let’s do this together.

You’re going to start with your feet a little wider than hips distance apart.

The 1st thing you want to do is squat down and then you’re going to stand up as tall as you can.

So the 1st variation would be putting your hands down, stepping back with your right foot and then with your left.

Now, this is the area where you need a lot of core and upper body strength because you would do a push up.

If you can’t do a push up, just come down onto your knees and do a modified push up.

Go down and then come up, then you’re going to lift your knees up, push back into downward facing dog.

Step your right foot forward and then your left, coming back up, make sure you squeeze your butt as you stand back up as tall as you can.

That was the Level 1 “Burpee”.

If you’d like to go further, we’re going to add a little bit more intensity.

You’re going to bend down, jump up, come down, and jump back, you can drop your knees or go all the way down.

Make sure you’re using your core as you then push back up into Plank, then Downward Facing Dog.

Bend your knees, come forward, come all the way back up and jump.

That’s the Level 2 “Burpee”.

If you want to go to a Level 3 “Burpee”, you’re just going to make everything more intense and it’s going to go faster.

I’m not going to be able to really speak while I’m doing this, I’m going to use my full breath as well as my core control.

So here we go…

All right, so you saw how that was faster and it’s also using more of the flow of movements.

Wherever you’re at, know that you are doing great.

One “Burpee” is already racing up my heart rate and you can hear that I’m starting to breathe a little faster.

I incorporated this exercise into the MyBikiniButt program because it’s one of the fastest ways to lift your butt and tone your whole body.

Keep practicing this to help you get a toned body and hot butt.

Remember that you are perfect exactly where you are today, keep believing in yourself.

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

To find out more about this program, click on My Bikini Butt