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Best bum exercises

Five easy exercises for a honed, toned and altogether more shapelier booty...!

By Clare Gill
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womens toned bum,best bum exercises,bum toning exercises,bum exercises,bum firming exercises,exercises,easy bum exercises,get a better bum,bum exercises at home,health and fitness womens toned bum The thought of being genuinely\r\nhappy – yes, happy – with\r\nyour bum may seem about as\r\nlikely as a Cheryl and Ashley\r\nreunion. But if you’re fed up with\r\nbacking out of the bedroom so your\r\nman can’t see your half-naked rear, it’s\r\ntime to take positive action. And this easy bum exercise plan is all\r\nyou need to get a better, tighter, firmer\r\nderrière.\r\n

\r\nPersonal trainer behind big-selling fitness DVD\r\nBeach Bum Workout (£15.99) Jackie\r\nDiss explains: “Because the bum has\r\nsuch large muscles, it responds really\r\nwell to exercise, so you can perk up\r\nyour bottom pretty quickly. With\r\nthese exercises, it’s about quality not\r\nquantity. So by repeating a few of\r\nthese moves carefully and thoroughly,\r\nyou’ll notice a difference in just two\r\nweeks.”
\r\nSounds good to us.\r\n
\r\n Beyoncé, watch your back!

The Clam

bum exercises the clam,best bum exercises,bum toning exercises,bum exercises,bum firming exercises,exercises,easy bum exercises,get a better bum,bum exercises at home,health and fitness bum exercises the clam 1. Lay on your side and bring your knees up in front of you, level with your hips and at a right-angle to your body. Rest your head on your lower arm.
\r\n2. Lift your upper thigh away from your lower thigh, gently moving your knees as far apart as you can, and squeeze your bum muscles.
\r\n3. Slowly lower your top thigh back down. The lower half of your body should be relaxed at all times.
\r\n4. Repeat 10-15 times on each side.\r\n

The Deadlift

bum exercises the deadlift,best bum exercises,bum toning exercises,bum exercises,bum firming exercises,exercises,easy bum exercises,get a better bum,bum exercises at home,health and fitness bum exercises the deadlift 1. Stand tall with your feet hip-width apart, hands on hips.
\r\n2. Bend your knees slightly and tip your upper body forwards at the hips, as though you’re trying to look over the edge of a cliff. Your lower back should stay elongated and don’t lean too far. It’s about small, controlled movements.
\r\n3. Straighten up slowly, clenching your buttocks and the back of your thighs.
\r\n4. Repeat 10-15 times.

The Hip Lift

hip lift bum exercise,best bum exercises,bum toning exercises,bum exercises,bum firming exercises,exercises,easy bum exercises,get a better bum,bum exercises at home,health and fitness best bum exercises hip lift 1. Lie on your back, bend your knees and plant your feet firmly on the floor, hip-width apart.
\r\n2. Place your hands by your sides, palms facing down on the floor.
\r\n3. Extend one straight leg towards the ceiling, foot flexed.
\r\n4. Keeping your pelvis level, squeeze your bottom and lift your hips up off the floor for a count of two, then lower for a count of two. Focus on pushing down into the floor with your lower leg. Make sure the tension is in your bum, not your arms or shoulders.
\r\n5. Repeat 10-15 times each side.

The Curtsy Lunge

bum exercises curtsy lunge,best bum exercises,bum toning exercises,bum exercises,bum firming exercises,exercises,easy bum exercises,get a better bum,bum exercises at home,health and fitness bum exercises curtsy lunge 1. Stand with your feet hip-width apart, toes pointing forward, and standing tall.
\r\n2. Keeping your hips facing forwards, bend your right knee slowly. As you do, slide your left foot behind your right leg.
\r\n3. Keep bending the right knee, gradually sliding your left foot out to the right. If your knee starts twisting, make the curtsey smaller. Your bum shouldn’t dip below your knee. Keep your right knee over your right foot.
\r\n4. Slowly straighten your right leg again, sliding your left foot back to centre as you do so.
\r\n5. Do 10-15 repetitions on each leg.

Single Leg Squat

bum exercises the squat,best bum exercises,bum toning exercises,bum exercises,bum firming exercises,exercises,easy bum exercises,get a better bum,bum exercises at home,health and fitness bum exercises the squat 1. Stand with your feet hip-width apart, knees slightly bent.
\r\n2. Slide your left foot forwards so the left heel is level with your right toe.
\r\n3. Slowly lower yourself into a squatting position, as if you’re about to sit down, keeping your chest upright and back straight.
\r\n4. Hold for two seconds before slowly rising to a standing position again.
\r\n5. Start by doing 10 squats on each side and build up to 15.

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