5 Exercises For A Perkier Bum

If you’re looking to build and firm your booty then head to the gym and give these 5 exercises a try…

Barbell Squat

To add some resistance to your squat, try squatting with dumbbells. If you’re a little more advanced and feel like increasing the resistance further, you could switch things up by using the bar instead.

Have your workout buddy spot for you and check that your squat technique is on point.

Lunges

Although this is one of the simpler ways to work on your bum, it’s certainly one of the most effective. Make sure you incorporate a variety of lunges into your workout so you don’t get bored of doing the same ones over and over again. You can switch between side lunges, stationary lunges and walking lunges.

Although you can lunge without any equipment, you could try lunging whilst holding a dumbbell in each hand. Make sure you keep each dumbbell to the side of your body and make sure you’re in a comfortable position when you’re holding them. You don’t want to go off-balance.

Glute Bridges

Lay down on your back with your knees bent and feet flat on the floor. Then, raise your hips and squeeze your glutes at the same time. Not only will this exercise tone your bum but it also targets your abs and legs too.

Weighted Kickbacks

This is one of the best exercises if you want to shape and strengthen your glutes. You can use a cable machine if you’re at the gym or simple ankle weights if you’re working out from home.

Keeping your knee bent, push the sole of one foot up toward the ceiling. Extend your hip slightly so your thigh is just above parallel to the floor. Then repeat until you have completed 15 to 20 reps on each leg. Repeat for 3 rounds.

Curtsy Lunge

Stand with your feet hip-width apart. Keep your weight on one foot then take a big step back with your other leg, crossing it behind your left leg. Then bend both knees and lower your body as though you are “curtsying”.

Form is everything, so we recommend you perfect this move without any weights and once you’ve got the curtsy lunge perfected, incorporate some dumbbells to this exercise for maximum results!

Leave a Reply

Your email address will not be published. Required fields are marked *