Fit Villains: Selfish, Shameless, Sassy, Fitness.

Every bikini season, we hit the gym trying to get tight, firm ab-a-roos, arms to die for and an enviable rear end. If you’re still trying to get that beautiful booty, here’s some tips from a lady who knows a thing or two.

This is an easy exercise that you can do anywhere. It’ll hit your glutes, hamstrings & even your lower back. Be sure to squeeze your tush on the way up & tighten those abs throughout the exercise. Form is everything!

Challenge: Give the squats a rest next workout, and try this instead: Starting with one, work your way up 2-3 sets of 20 reps per side. To make this more challenging, don’t alternate legs & stay on the same side for all 20 reps.

Already a bad ass with a great ass? Add resistance with an ankle weight, or a dumbbell behind your knee. Need more of a challenge? Come up to plank and (gulp!) add a pushup every 2 reps. Try to work your way up to 20 of these combination reps (that’s (1 curl per side, then 1 pushup) times 20).

We hate to love her, right? Thanks Zuzana!

Zuzana bodyrock