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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 long distance running, yoga, strength training and healthy eating.

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