Bum exercises that lift and sculp (and you can do in your living room!)
Many of us have a specific body goal in mind when we head for a workout – be it burning fat, toning up our arms or getting a flatter stomach.
But new research has revealed it’s actually our bums, and bum exercises, that we give the most attention to when it comes to working out. The study by gymwear brand, House of Peach, showed that getting and maintaining a good set of glutes, AKA bum muscles, is still a major fitness fixation for us Brits.
Ahh yes, now that we think about it, the bottoms of Carol Voderman, Pippa Middleton and Holly Willoughby often make headlines – it seems as a country we’re fans of the curvaceous look. In fact, some influencers have launched careers with a good bum...
So, keen to give your bottom a little bit of a lift? Our woman&home health editor and personal trainer, Lucy Gornall shares her top 3 bum exercises for getting a pert bottom.
Bum exercises you can do at home
These three key moves will help build muscle and tone up your derrière.
But first, Lucy explains the crucial element of success when it comes to bum exercises: ‘While it’s all well and good doing the moves, really try to think about your bum muscles working throughout. It sounds bizarre but it’s the mind-muscle connection and it really works!’
Lucy adds that the below bum exercises can be done simply with your own bodyweight, or to boost the intensity, use a pair of dumbbells or two 1.5 litre water bottles.
Follow the number of repetitions (reps) for each move, allowing a one-minute rest between each. Repeat the whole workout three times. And aim to do these bum exercises 2-3 times per week.
1. Reverse lunge
Stand tall, weight in each hand. Keeping your torso upright, take a big step back with your left foot and lower you body down so the left knee kisses the floor. Meanwhile your front right knee should bend so your right thigh is parallel to the ground. Don’t allow this front knee to come past your front toes though.
Push back up through your right foot and come back to the start position.
Repeat 10 times on each side, rest for one minute, then go again.
2. Glute bridge
Lie on the floor, bend knees and keep feet flat on the floor. Arms should stay by your side. Lift hips off the floor, give your glutes a good squeeze for two seconds, then slowly lower back down.
Place a weight or water bottle across your hips as you do this for extra resistance.
Repeat 20 times.
3. Split squat
You’ll need the edge of a sofa or bench for this one.
Stand in front of said sofa, seat or bench holding a weight in each hand, and place your left foot on it, behind you. Slowly lower your body, bending your front right knee, so the left knee just kisses the floor.
Push back up through your right foot keeping the left foot on the object behind you.
Repeat 10 times on each leg.
Lucy Gornall is the former Health & Fitness editor at Future and a personal trainer specializing in pre and post-natal exercise.
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