In order to firm up your booty you need to work the right muscles, your butt (or Gluteus) is one of the strongest muscles in the body. It’s comprised of three distinct regions: The Gluteus Maximus, The Gluteus Medius, and the Gluteus Minimus. Since they connect and surround the hip and thigh, they are responsible for lifting the thigh as in running, rising from a seating position or climbing, abduction and adduction of the thigh, and support of the body when one foot is off the ground, like when taking a step.

Oftentimes, weak Gluteus muscles are the cause of pain in the lower back or hips. All of these muscles work together and if one muscle is off balance or not up to par, the others will have to overcompensate, leading to lower back pain or injuries. Building solid Glute muscles will not only give you a perky backside, but will also reduce your risk of injury.

Firming up your butt is not as difficult as many women think it is, and even if you were blessed (or not so blessed) with a flat butt, all is not lost-you can still build those muscles into a more pronounced backside. Whether you’re packing too much junk in the trunk (hello, that’s me) or not enough, neglecting to focus on the Glutes during training will leave your butt looking saggy and sad.

To target the Glutes, choose exercises that require use of the Glutes as stabilization. When training your Glutes you may not feel a flex or contraction as you would when doing an exercise like a bicep curl , but what you should feel is tension or stretching of those muscles throughout the movement. As your strength and mind/muscle connection improve, you’ll be abel to use your Glutes predominately to move weight or lift your body in a given exercise.

TIP: To target your Glutes, always push from the heels, whether you’re doing a lunge, squat, step-up, or the like.

Workout:

1.

 4×15 Stiff-Leg Deadlifts

Superset with

4×15 Stability Ball Leg Curls

2.

4×12 Each Leg -Walking Lunges

3.

4×15 Each Leg- Step Ups

Superset with

4×12 Each Leg-Split Squat

4.

4×15 Hyperextensions

Superset with

4×12 Each Leg-Single-Leg Presses using Leg Press Machine

Superset with

4×20 Pop Squats

Description of Exercises:                                                                       

Stiff-Leg Deadlifts:  Stand with feet just less than shoulder width apart. Grasp a barbell in both hands in front of you. Bend your knees slightly; slowly lower the weight while keeping your back straight and you chest up and out. Lower the weight as far as you can go without rounding your back. Return to the starting position using your Glutes to lift your torso. Squeeze your butt for an added a boost. Repeat.

Stability Ball Leg Curls:

Lie face up on the floor, resting your calves on a stability ball by your feet. Keep your back in contact with the ground, and extend your arms alongside your body, palms facing down.  Lift your hips from the ground by pressing through your palms until your body forms a straight line from your head to your toes. Bend your knees, bringing the ball within inches of your glutes. Hold for one count, then extend your legs without dropping your hips to the ground. Repeat.

Walking Lunges:

To target the Glutes while performing a lunge, step forward and bend the leading knee. The knee that is following should remain as straight as possible. Use the heel of your leading foot to push off and propel you into the next step/lunge. Repeat.

Step-Ups:

Stand behind the bench or plyo box that you plan to use. Step up onto the bench/box with one leg; as you come up bring the opposite leg out and back slightly squeezing the Glutes. Step down and repeat.You can perform all reps on one leg and then switch or you can alternate legs after each rep. *To increase the burn, hold a dumbbell in each hand while performing the exercise.

Single-Leg Press Using Leg Press Machine:

Using a basic leg press machine weighted or unweighted, place on foot height on the machine and keep the other one on the floor. Unrack the weight, lower the machine and use your heel to push the machine to full extension. Be careful not to lock out your knee. Lower and repeat, then switch legs.

Hyperextension for Glutes:

Using the hyperextension apparatus (often called the back extension); set the machine to your stature. The pad should rest at the top of your legs below your pelvic bone. Cross your arms at your chest and slowly lower your body (while keeping your back straight and chest up and out) toward the ground. Use your Glutes for stabilization and to lift your torso back up to starting position. Squeeze your glutes at the top of the movement. Repeat.

Pop Squats:

Stand in squat position, feet wider than hip-width apart and arms at your sides. Don’t allow the knee to extend past the toes. Swing your arms back and jump in the air with your toes pointing out while using your arms for momentum. Land into the squat, knees at a 90-degree angle, and squeeze your butt tight.

Split Squat With Dumbells:

Stand two to three feet in front of a stability ball, holding a dumbbell in each hand with a neutral grip. Step one foot back and place it on top of the ball, with your sole facing upward. Bend your front leg to lower your body toward the ground, tracking your front knee behind your toes. Pause, then press through your heel to return to standing. Complete all reps on one leg, then switch and repeat.

 Bikinis are fun, flirty, and an extension of our personality, but finding the right bikini in the style, color, and right size we need can be a difficult task.

 It’s easy to find swimwear on sale at your local store and online but, it seems that in many instances what you will find is old out of date styles from two to three years ago or miss matched tops and bottoms, and poor selling styles that nobody really wants at any price.  

 That’s not the case with the Sales Rack at Butterflies and Bikinis. One of the unique twist to their Sale Page is that it allows you to input your top and bottom size separately, hit enter, and WOW, all your favorite Brands, styles, and colors in just My Size. Like, Agua Bendita, L*Space, Maaji, Beach Bunny, Luli Fama and more…………

 No one else offers this feature and is exclusive to Butterflies and Bikinis!

 No need to look through hundreds of bikinis that don’t fit and don’t like. The style and Brands on the Sales Rack are the most popular Brands and Styles of the season at up to 50% discount.

 Are you heading off for a spontaneous weekend get away, no problem and no waiting. In most cases your order ships that day!

 Before you buy your next Bikini, be sure to check out the Butterflies and Bikinis Sales Rack, you’ll save money, time, and not only look amazing but have a few more dollars in your purse to reward yourself for being such a good shopper!  

 One of my biggest frustrations when I go “Sale” shopping is it to find an item in my size, in a style I want, without having to spend hours seaarching!

 Many stores and website offer great discounts of up to 50% off on last years or current styles but usually the sizes that are available never seem to be mine or are miss mash of ugly and unwanted items.

 Recently, I was shopping online for a new bikini and came across a website called Butterflies and Bikinis. I noticed an Image on the main page saying “The Rack” , taunting me with savings of up to 50% off.

 At first I thought it was like any other “Sale” advertisement until I clicked on the image. It took me to the Sign In, and talk about exciting!

 After you enter the page, you input your top and bottom size and no matter what your measurements are, you are able to  then click “Shop the Rack” and that’s where I got my big my surprise.

 I was in SALE heaven, with a huge assortment of adorable bikinis, in the exact size I wear!  Imagine… This years most popular styles and Brands like, Maaji, L*Space, Agua Bendita, Beach Bunny, and the list went on, all available to ME at great savings!

 The other great thing that I wasn’t aware of until the girl in customer service mentioned, was that all Rack Items are available for immediate shipment, meaning no waiting on backorders, which is so common at this busy time of the swimwear season.

 Sometimes,  I don’t plan ahead like I should and was waiting until the last minute to buy a new bikini for the 4^th of July, coming 3 day weekend. I still had some time but wanted to make sure I got it in time and called the customer service line. The girl I spoke to was wonderful and said no problem,  that it’s available to ship out the same day in most cases and I would receive it to wear at the pool party I was so excited about!

 Well, I got my new bikinis, saved a lot of money, they are so cute and now I am ready for fun in the sun, fireworks and a long weekend.

 Thank you Butterflies and Bikinis, I’m your new biggest fan!

Sincerely,

 Very Happy Shopper,

Erika, XO

We’ve got a big assortment, so log in and we’ll show you what we have in your size!

Each Item you see represents a single item in our inventory. Once it has been purchased, it will be gone from the site for good, so be sure to grab them up if you see some you like.

When you sign up, you have the option of how often you want to receive personalized Newsletters of all your favorite Brands and styles, in just your size.

This is a unique feature exclusive to Butterflies and Bikinis customers. It’s so simple and so fun, it will blow your mind!  

Create an account; fill in your measurements and you’re off to outrageous savings on today’s hottest styles.

The  Might Wings, floral print halter top with lavender ruffle detail around the neck. Maaji creates another master piece combining floral, solids, and geometric prints in flowing detail. Fun and festive, offers excellent support for most any figure type;

With the floral and geometric print low rise boy short bikini bottoms. A perfect choice for your bikini wardrobe Fully lined and available in “Latin cut”, offers minimal coverage and “Modified cut” which offers slightly less than moderate coverage.

Tops and bottoms are reversible creates several options– Like having four suits in one!

Check out the entire 2011 Maaji Collection here!

 Looking relaxed while on vacation, Kourtney looks wonderful wearing this animal print Cia Maritima,  Tiger Bikini that is perfectly accented with Loren Jewels earrings and Tom Ford sunglasses

 Animal prints are all the rage again this year and the Tiger Brazilian Bikini is one of the best.

 String tie triangle top, ties at the neck and back with long dangling strings add a sense of adventure and playfulness. With Brazilian cut string tie bottom, offers minimal coverage is “TOO HOT TO TAME”.

 If  you like “Keeping Up” with the Kardashian’s like we do, be sure to sign up for Kourtney’s Blog and get the inside scoop on all things Kardashian.  Filled with wonderful Video’s, Style Trends, latest projects, and more.

Maaji Swimwear

 No wonder with innovative and fashion forward designs, colors and layered fabrics creating unique and form flattering scene stealers.

 Mischa Barton takes time off and looks amazing wearing one of the hottest bikinis of the season, the Maaji “Peachy Lucky Hit”.

With multi colored patch fabric with stripe trim. Under wire push up bra support is a total winner with cute button detail in the middle.

With hipster bikini bottom in multi colored patchwork print is delicious especially with the bow tie detail at the hips. This suit is a must have for Maaji lovers and is a huge hit this year.

 Tops and bottoms are reversible creates several options– Like having four suits in one!

 To see the entire 2011 Maaji Swimwear Collection, Click Here!  

Available at Butterflies and Bikinis!

1) DON’T do the walking-advertisement bikini thing.

Not only does this lady look likes she’s on the job for Corona, she’ll inevitably be forced to defend herself against Jersey Shore look-alikes who might mistake her for their favorite beverage. MTV addicts, attempt this swimsuit look at your own risk!

2) DON’T wear a swimsuit with a zillion and one straps.

  Sure, we’ve all been tempted by the sexy, strap-ilicious one-piece swimsuit, but be forewarned: A bathing suit like this one is going to leave you with a maze of trippy tan lines. Try matching those with your cutest summer dresses.

 3) DON’T go for a cover-up that doesn’t, you know, cover you up.

Less isn’t always more. These two lovely ladies have proved that theory multiple times over. When thinking of what to wear over your swimsuit, keep in mind the dress code of the nearest restaurant—chances are, if you’re spending a day in the sun, you’ll get the munchies round high noon. (Hint: These two getups most definitely won’t fit in with the universal “No Shirt No Shoes No Service” rule.)

I am sure at some point; we have all been guilty of at least one of these Don’ts. Take a look and see which one of these don’ts you’re guilty of?

4) DON’T adjust your bathing suit in public (unless you can keep it on the DL).

Straps get untied while tanning, bikini bottoms are woefully underprepared for water sports, and the ocean is a nasty monster when it comes to keeping the girls in place—we get it. At the risk of sounding like your grandma (or some Emily Post lifeguard), might we suggest popping into the bathroom if you’re having a serious swimsuit wardrobe malfunction—as X-rated contortions are rarely flattering.

 Honestly, I am not so sure about this one. Sorry but if I am coming out of the water and my Bandeau top is around my waist, I am going to do what I need to get it in place as fast as I can. Same goes with my bottom. The idea of strutting across the beach, walk into a bathroom then make an adjustment will most likely get me arrested for flashing or public nudity. Don’t think so!

 DON’T wear a swimsuit that could double as lure-him-in lingerie.

Some looks are best kept inside the bedroom. While your boyfriend might be appreciative, leave a little to the imagination by keeping the lingerie back at the hotel.

Vegas anyone? Hey I’d wear one of these lace bikinis in a heartbeat sitting at the Bellagio pool. I think it depends on the location, situation, and mood I’m in, don’t you?

 6) DON’T forget the sunscreen. Really. It’s not worth it.

Ouch! Yes, we’ve all been burnt before, but if you want to keep your skin soft and supple—and wrinkle-free!—you must, must, must slather on the sunscreen. You don’t want to risk melanoma—or having to uncomfortably shift in your seat 42 times during dinner later that evening. Read More http://www.glamour.com/fashion/2011/04/the-10-biggest-swimsuit-donts#ixzz1JLEXmvGu

 7) DON’T bring your super-high dancing shoes to the beach.

In a word: impractical. Music-video vixens make it look easy, but there’s no way you can walk on the beach in those high heels. If it’s glitz and glamour you crave, just bedazzle your flips-flops to keep things comfy, chic and sane.

 Come on, ever been to South Beach? Platform High Heals are an accentual part of your Bikini wardrobe walking the Boardwalk. No, not my style and wonder who ever came up with it, why and what were they thinking but, South Beach wouldn’t be the same without it! It’s a girls opportunity to show it off like walking the Red Carpet. What else would you wear sandals or Flip Flops? 

DON’T do an itty-bitty bikini bottom on a public beach.

As a rule of thumb, the bottom of your bikini should be thicker than the straps holding it together up top. Regardless of your shape or size, an X-rated swimsuit like this is simply a no-no. (While we’re at it, can we ban Speedos for men, too?)

I don’t have a problem with young girls and women who are fit wearing one of these in public. Come on, if you got it, show it off, why go somewhere where no ones looking. I just don’t want to see this!

9) DON’T dress up for Halloween, three months early.

Tutu-accented skirts, Betty Boop-esque getups and other costumes are best left in the closet until October rolls around. ‘Nuff said.

10) DON’T buy a too-small swimsuit top.

We know better than anyone how frustrating it is to find the perfect swimsuit (have you seen our swimsuit style stories?!), so trust us when we say a little extra time in the dressing room or cruising around online is totally worth it. Look for a mix ‘n’ match bikini where you can buy the top and bottom in different sizes—so you can get something that fits and flatters your cute figure to a T. (And if you’re on the fence about a style, maybe even bounce up and down a bit to guarantee a flash-free fit, before you take your suit out for a spin.)

I agree with most of their points but there are a few that I am not so sure of. Let me know what you think and let me know your worst bikini moment?

Maybe your top decided to malfunction at the most inappropriate time, or forget your sunscreen. What ever it is, we want to hear about it, share it! !

With summer almost here, it’s time to begin the annual search to find the perfect swimsuit. For some this time is filled with excitement and anticipation of buying the latest in swimwear fashion and showing of our perfect body. But for the rest of us, this search can be filled with frustration and mortal fear of how to make our imperfect body look great and give me confidence to be seen in public.

Yes, it is possible to find the perfect swimsuit for your body shape, and hopefully this information with an open mind will help you in your quest!

First of all to get an Idea on where and what to start looking for in a new bikini, get out last years suits, try them on one by one in front of your mirror at home and be honest, which style, cut, color and so on fits you best. Which ones make you feel the most comfortable in wearing?

At this time, while looking in the mirror, you probably already know this but, ask your self, what body type do I have? There are many wonderful swimwear designs that make any body type look better and knowing your body type and the options available will make the difference.  

Here are some wonderful suggestions to look for while shopping for your perfect bikini.

If you have a “short torso” try:

A string tie top and bottom or halter top with a hipster low rise bottom. These two styles accentuate the bust and shoulders and many of the bottoms are designed to sit low on the hips and give the appearance of a longer and more slender torso and tummy area. Don’t be afraid to try something different and push yourself a little past your comfort zone. You will not only look better but you feel wonderful doing so.

If you have a “long torso”, try:

Try a One Piece or monokini with high cuts on the hips or side cut outs. Monokinis are all the rage and offer some amazing designs that flatter most any figure type. The side cut outs are perfect for accentuating the torso length and with some many styles, you can be sure to find a style that’s perfect for all your assets while hiding some of the less then perfect trouble spots.

If you have a “pear shape”, try:

A Pear shape figure used to be one of the more frustrating figure types to compensate for but, not anymore.   One of the first things you have to get out of your head to the idea that the more coverage I wear, the more I hide. In fact the opposite it true. Fuller coverage bottoms actually give the appearance of a larger bottom, the last thing you need! The object here is to accentuate your assets and bring attention to them. If you have a full bust, wear a bright floral or pattern top that accentuates your cleavage with a moderate cut bottom in a soft or muted color bottom. This also works for smaller bust as well. You may want to try a Brazilian cut bottom with less coverage. In some cases this is a great option that not only reduces the amount of fabric and appearance of volume, but also brings attention to a different level. Again, a monokini can be a great choice because of the diversity of style and cuts.

If you have “large bust”, try:

This used to be a difficult situation but thankfully many swimwear designers offer D, DD, and E tops and bigger in many wonderful styles that are not only supportive but extremely flattering and sexy. Look for a top with an underwire if possible, thick chest band, wide straps at the neck and back. This type will give you the greatest support and comfort.  

If you have “small bust” try:

To add cleavage and the appearance of a fuller bust line try, a triangle, bandeau, or embellished bikini top. Many bikinis these days come with fixed or removable padding for added shape and comfort and depending on what type of embellishment such as ruffles or beads, can add a great deal to the bust size appearance.

If you are “plus size”, try:

Don’t be afraid to show off your curves. If you got it girl, go for it! The good news is that being Plus Size no longer a life sentence to boring swimwear. Many of the world’s top designers create wonderful new styles each and every season. There are some exciting new One Piece Designer swimsuits this year that will help you feel and look your best. Try staying away from bold bright colors in floral print and try sticking with darker and more subtle colors. This does not mean stay away from patterns and even stripes. Two toned colors are a great option. When looking for a One Piece look for one that accentuates the bust line with high cuts on the hips. The same is true when looking for a two piece but try sticking with halter tops and hipster type bottoms. There are many awesome styles that offer great support and keep you looking your best.

One of the best things about buying swimwear Online is that it allows you time and the comfort of trying suits on at home. No rush, just you in front of the mirror, with no self conscious awkward moments, trying each suit in different colors and styles, with the space you need and time you want to make the decision which bikini makes you feel and look your best.

Over all, pick a suit that makes you feel good, not afraid to be seen in public that inspires confidence, and makes you feel sexy. Remember, you often get what you pay for. If you are looking to spend $40 on a complete suit, chances are it will not fit and flatter the way you like. You don’t have to spend a whole lot more to get a high quality suit that will definitely make a difference in showing you off your best assets.

 Check out our amazing selection from the worlds best only at Butterflies and Bikinis