Often i get asked by women what the best exercises are to tone up their bums.
The major muscle in your bum is the gluteus maximus. This muscle works hard when you extend your hip.
Here are my top 3 exercises to work those glutes – do all 3 in this order 3 times a week. Build up to 3 sets of each exercise of 15-20 repetitions.
The squat
- From a standing position make sure your feet are shoulder width apart with toes slightly pointed out..
- Keeping your weight in your heels, bend at knees as if sitting in a chair.
- Keep eyes looking forward and back straight, not rounded.
- Return to starting position
Please note its always best to get professional help if you have never done a squat before as squatting badly can result in knee and back injuries.
The Lunge
- From a standing position stand with your feet under your hips (so not shoulder width apart)
- Step forward as far as you comfortably can,
- Bend both legs to 90 degrees. keep your back straight – do not round your back!
- Push off front leg and return to start position.
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Repeat for the desired repetitions then do the other leg
Bent-Knee Hip Extension
- Start on all fours with your knees bent directly under your hip bones, weight supported on elbows
- Keep your hips tucked up toward the ceiling to prevent arching your back.
- Keeping knee bent, lift left leg through full range of hip motion up toward the ceiling. Do not lift thigh above your hips.
- As you lift, contract and squeeze your gluteals.
- Lower the leg and repeat.
Please note its always best to get a professional to coach you if you have never done any of these exercises before to ensure you avoid knee and back injuries.