5 of the Best Bottom Exercises for a Bum to be Proud of

5 of the Best Bottom Exercises for a Bum to be Proud of

Want a fantastically pert bottom? 

Many exercises already built into your routine will have a fab impact on those glutes but here are the top five exercises which truly help to shape, lift and tone your bum:

1.      Donkey Kicks

Giving the loosest bits of your backside a kicking which ensures they’re tightened and toned, donkey kicks start with you on your hands and knees, wrists lined up below your shoulders and knees below your hips:

  • Pull in your abs and lift your left leg parallel to the floor, knee bent and foot fully flexed
  • Repeat 10-20 times
  • Switch Legs

 

2.      Squat with Kickback

Master this without wobbling and you know you’re on the way to a perfect butt. Your quads and bum do the hard work in this powerhouse move. Begin with your legs a shoulder’s width apart:

  • Sit back into your regular squat, bringing your fists up to your chin
  • Bring out your left leg straight behind you and then return it to the floor and stand up straight
  • Either alternate legs or do 10-15 reps per leg before switching sides

 

3.      Toe Taps

A popular Pilates move which has been incorporated into many hardcore workouts to test those glutes. Begin by lying on the floor, on your back, with your arms at your sides:

  • Lift your feet with both knees bent up to 90 degrees, so your thighs are at a right-angle to the floor
  • Slowly and gently tap your left toes to the floor, then switch to your right
  • Continue for one minute then rest and repeat

 

4.      Curtsy Lunge

Giving the traditional lunge an extra twist that your bum will thank you for! Begin with your feet a hip-width apart:

  • Keep your weight on one foot and take a large step backwards with your other leg, crossing it behind your leading leg, as if doing a curtsy
  • Bend your knees down and lower your body until your lead leg thigh is parallel with the floor and your knees are bent to 90 degrees.
  • Rise back up to your starting position and then switch legs.

5.      Single Leg Squats with Towel Assist

With a target on that less-than-attractive overspill that pops out your undies at the back of your bum and top of your thighs, these single leg squats use a towel for assistance to keep the move going smoothly.  Begin with your feet together:

  • Place your right foot on top of your folded towel
  • Use your left leg to shift your weight into the squat and slide the towel slowly out to the right
  • Return to start position and continue the same move 30 seconds before swapping sides

 


The Author

Jessica Ambrose

Jessica is a fitness writer who loves boxercise, yoga, pilates, weight training and long distance running..

Comments

Clare R.
15 November 2015

Clare R.

who knew? (as they say!) But what a useful and achievable set of moves. I think far better for me than the twerk, never again!

Sasha B.
12 November 2015

Sasha B.

After my son called my bottom "waggly" whilst getting changed for swimming last week, this is exactly what I need!

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