5 Bottom toning exercises for a fabulous derrière!
But like us all, you’re also looking for the perkiest bottom in the quickest amount of time … right?
Well start reading … start warming up those glutes … and then let’s get to work!
The best exercise for toning up that blasted gluteus maximus without a doubt. There are a variety of squat exercises you can perform to mix it up a little as outlined below:
a) Standard Squat: Stand with your feet slightly wider than shoulder width apart, arms out in front and knees soft. Bending at the knees slowly, lower your bottom towards the floor keeping your chest upright until your thighs are parallel with the floor. Hold for a second before gently rising up again. Repeat 20 times. Complete 2 sets.
b) Squat with Kick-Back: Start with the standard squat, then when rising back up kick your right leg out behind. Repeat 20 times on each leg. Complete 2 sets.
c) Side Lunge Squat: Start in a standard squat position, then move your right leg into a wide stance whilst lowering down into the squat position. Hold for a second before bringing your right leg back in to so you’re back at the start position. Repeat 20 times on each leg. Complete 2 sets.
Another fab little exercise to target your butt and thighs – get rid of cellulite once and for all (as long as you keep doing them!).
a) Standard Lunge: Start in an upright position with legs together, hands on your hips. Lunge forward with your right leg until your knee almost touches the floor, leaving your left leg in place. Hold for a second, then return to standing position. Repeat 20 times on each leg. Complete 2 sets.
b) Explosive Lunge: As before, start in an upright position with legs together and hands on your hips. Lunge forward with your right leg until your knee almost touches the floor. Hold for a second then jump up, switching your legs in mid-air to end in a left leg forward lunge. Repeat 20 times. Complete 2 sets.
3. Glute Kick-Backs
Kneel on your hands and knees with your back straight, your neck aligned and your knees at a 90 degree angle. Slowly raise one leg up in the air behind you, keeping your knee at a 90 degree angle until your foot is higher than your head. Hold for a second then gently lower back to the floor. Repeat 20 times on each leg. Complete 2 sets.
4. Butt Raises
Lay on your back with your legs bent and feet flat on the floor. Keep your arms down by your side. Slowly push with your feet, engage the core muscles and glutes, and raise your bottom off the floor, keeping your back straight with shoulders and head resting on the floor. Hold for a second then gently lower back down. Repeat 40 times. Complete 2 sets.
5. Side leg raises
Lay on your side with your legs stacked one on top of the other, your head resting on one arm and the other arm lightly touching the floor in front for balance. Slowly raise the top leg to where’s comfortable, hold for a second, then gently lower back to rest on top of the other leg. Repeat 20 times on each leg. Complete 2 sets.
Do each of these sets 3 times per week and you’ll be ready to dust off those summer clothes and hit the beach!