If you ask most females to name their top 3 areas for improvement, you’re pretty much guaranteed that a ‘firmer’ or more ‘lifted’ bottom is high on the list, if not number 1.
For me, I find this to be the first place I put weight on so yes, even personal trainers have to work as hard as the rest of you to stay in shape! In my body.fit classes, we really challenge those problem areas around the thighs, buttocks and hips, making sure we always give it a good workout. However one session a week is not going to get you that bum you’ve been dreaming of.
Give your cheeks the best chance…let’s talk diet
If you’re really serious about losing weight and firming up, then you have to address your diet. Not only will this make you feel healthier overall, but ensuring you choose good, wholesome foods, rather than fat-filled alternatives or drinks full of sugar and pop, means you’ll meet your goals quicker and more effectively. And what’s not to love about food choices that keep fat and cellulite at bay?
8 be.fit butt busting moves
The exercises below are some of my favourite bum busting moves that I like to do as a circuit to really get the best results. I work for 40 seconds and use a 20 second active rest of jogging on the spot, before I move to the next move. be.fit tip: To ensure you keep progressing your workouts and overloading your body, why not use the interval approach, recording your reps to see if you can beat them every other week.
Before you start each move lets perfect our form. Make sure your feet are facing forward and your hips, knees and ankles all stay in line. If you can perform exercises in front of mirrors, even better! That way you can be really sure you’re getting it right.
- Forward lunge into backward lunge. Using the same leg, take a step forward and then lower your body towards the floor. Do not lean forward or backward, instead ensure you ‘dip’ and lower your upper body downwards. As you come up out of the movement, take the same leg backwards, lowering your body in the same way. This counts as 1 rep.
- Squat knee lift. Lower you body towards the floor as far as you can go without losing your form. Imagine you’re sticking your bottom out behind to sit on a really low chair. It’s really key to ensure you don’t allow your knees to go over your toes. As you come up raise one leg, flexing at the knee (bending it!). By raising your knee we’re attacking those hip flexors as well, all in one movement. As you lower this leg back to the floor, you’ve completed 1 rep.
- Squat leg extension. As above but instead of flexing your knee as you lift it off the floor, extend at the hip and raise your leg behind you, squeezing your butt at the same time. Lower back to the floor. This is one rep.
- Wall sit. Find a wall and imagine you sitting on a chair up against it. Your back should be flat against the wall with a 90 degree angle at both your hips and knees. The lower you sit into the ‘chair’ (in effect decreasing the angle between your legs and torso) the harder this move will become. Hold for 30 seconds and then try and increase each time you do it.
- Pulse squats. Use the normal squat position, ensuring your knees don’t go over your toes, and as you lower into the move, hold, and pulse for 3 small movements before coming back to standing. Try this with a jump after your 3 pulses for a more explosive exercise. Each lower, 3 pulses, then raise up again counts as 1 rep.
- 5-point lunge. As you lunge forward, using the same leg throughout, imagine you have 5 equally distanced points between your 12 o’clock position to a 6 o’clock position. Now lunge continuously through your points so in effect you end in a backward lunge stance. Then work your way back to 12 o’clock. This counts as 1 rep.
- Cross behind lunge. Using the same move as a backward lunge, but instead of taking the leg straight behind you, take it round to 8 o’clock to really get all those butt muscles activated! Once your leg has come back to the starting position, you’ve completed 1 rep.
- Gluteal Kick-back into side raise. Kneeling on all fours extend you leg at the hip, keeping the knee flexed at a 90 degree angle. Take this as far as you can go upwards to really work that gluteal muscle. Lower back to your starting position and then resuming the same flexed knee position throughout, lift and lower the leg to the side (much like a dog would against a lamppost! Undignified I know but honestly it works!). Both movements after one another count as 1 rep.
When you do these moves always look to challenge yourself. By the time you get to the end of your desired reps or time, you should really feel the burn!
If you find these get too easy then increase the intensity by adding leg weights, holding dumbells or maybe even a barbell. Or like me, why not try doing them as a circuit or as interval training (see interval training blog).
Why not take your exercises to another level with plyometrics.
Instead of performing your static lunge or squat, rev up the intensity by lowering your body down into the movement and then use the power in your legs to push you up into the air.
This is an advanced move so be sure to have perfected your technique with the static version first. If you’re using weights then try the plyometric version without the weights first. You’ll probably find this is challenging enough!
be.fit tip: tighten your core to help with balance.
Please remember to always warm-up your muscles before you take part in your exercise programme.
This can be as simple as jogging on the spot if you’re doing these at home and don’t have too much space, or a quick brisk walk around the block.
Either way allow your body 5-10 minutes to both physically and psychologically prepare for what you about to put it through!
Once you’re finished, take 5-10 minutes to cool-down and carry out a full body stretch session.