Want a bum you can be proud of? Want to feel less of a beached whale and more of a beach babe next summer? Don’t we all!
Check out these exercises to give you a head start for the bikini prep season. It’s not as hard as you might think and you don’t have to have the physique of Beyonce or Nicki Minaj to achieve an eye-popping booty!
Plie: No-Fuss Move
This really is a no-fuss move, simple and easy to follow!
Stand with your feet a little wider than shoulder width (Make sure your toes are pointing outwards)
Put both arms in front of you and lower yourself into the squat position
Rise back up into the starting position and repeat. (Try and go as low as possible into the squat, tuck your tail bone in and remember not to let your knees move past your toes!)
Do this for one minute, but after 40 seconds use the last 20 seconds to pulse at the bottom of the squat
Bottom Floor: (All the) Single (Ladies) Leg Raises
You can bet your bottom dollar Beyonce is a fan of this exercise!
Lay face up on the floor with both legs bent at the knee.
Raise your right leg up, in line with your left thigh.
Keeping your right leg up, raise your hips. It’s tricky to balance, so go slow.
Hold for 5 – 10 seconds.
Slowly lower your leg to the starting position.
Complete ten reps on your right leg and ten reps on your left leg.
This works those bum muscles like nothing else. Good luck with walking afterwards!
Squats: A Twist on the Old Favourite
When it comes to bum exercises, there’s no escaping the tried and tested squat. You can make it harder and add resistance by introducing weights to your workout. If you do decide to work-out with weights, make sure you train with a friend, unless the resistance is very light.
This squat exercise not only makes your bottom pert, it also helps to strengthen you lower back. All you need is an empty wastepaper bin and a 5lb dumbbell.
Place the 5lb dumbbell inside the bin
Position the bin by your right foot.
Stand with feet shoulder-width apart.
Squat to the right and using both hands, pick up the bin.
Use your heels to push down to the floor and bring the wastepaper basket to your waist height.
Twist and squat to return the basket to the floor on the left side.
Repeat ten times on each side.
Brilliant Butt Kicks: Kick Your Bum into Shape
This is a really simple exercise you can do in your bedroom before work. It’s perfect for shaping your behind and giving it some lift.
Start off on all fours on the floor.
Grip your hands together and in a controlled motion, lower your body onto your forearms. Your bum should be sticking in the air now.
Keep your hips level and your spine in a neutral position.
Slowly lift your right leg and bend your knee at a 90 degree angle.
Move your lower leg up and down, in a controlled manner.
Breathe in when you lower your leg and breathe out when you raise it.
Complete twelve reps of this movement.
Repeat same exercise on your left leg.
Corporate Bum: Booty Exercises for the Office
If you work in an office, you’re likely to be sitting on your bum for thirty-five hours a week. No wonder it’s probably looking a bit…. flat.
Fortunately, you can combat flat butt syndrome by working out whilst working at the same time – no sweat build up necessary!
Check out these three office-friendly exercises:
Squeeze: You can do this whilst checking your emails. Simply squeeze your bum muscles as tight as you can and hold for 5-seconds. Complete ten 5-second squeezes. Slowly work your way up, until you’re managing ten 10-second squeezes.
It’s so easy, I bet you’re giving it a go right now!
Invisible chair: You might have to do this one in your lunch break, or face concerned looks from worried colleagues.
Stand with your feet shoulder-width apart.
Slowly edge to sit down, as if you were sitting on an imaginary chair. Clench your hands and move your arms up to help you balance. Your legs should be at a 90 degree angle.
As you slowly stand up straight, move your right leg outwards. This should engage your hips and bum. Repeat the squat and lift your left leg this
time. This counts as one rep.
Do ten reps of this exercise.
Fake squat: Ok, you can return to your chair for this one.
Sit in your chair, take of your high heels and push your feet firmly into the floor. This mimics a squat, as you’re using the same muscles.
Same Genes – YOUR MUM!
Be aware that genetics play a big part in bums. Check out your mum’s behind – yes, I know it’s a bit weird, but can you see any similarities? A lot of our body shape is down to genetics. Unless your mum is Tina Knowles (Beyonce’s mum), it’s not likely you’ll be able to reach the bootiful standard of a Beyonce behind.
Saying that, with these exercises, you will definitely improve the shape and tone of your bum.
Follow these exercises, ditch the lift, say yes to stairs and remember; consistency is key. If you can stick with it, you’re well on the way to getting the best bum you can.
It goes without saying that you must take time to for a warm up and a cool down. Even if you’re only doing exercises at your desk, you should ensure you stretch before and afterwards.
Don’t go overboard with exercises. Make sure you give yourself a rest day during the week’s workouts. Drink plenty of water and watch your food intake. No amount of lunges and bum clenches is going to counter the effects of Ben and Jerry’s every night!
Hayley B is a Blogger for Results with Lucy, an online fitness workout website that stars Lucy Mecklenburgh from The Only Way is Essex and her Personal Trrainer. Hayley works closely with Lucy and Cecelia to offer the best fitness and exercise tips.