Sculpting a toned tush is something many women strive to do, but often they simply don’t have the time to make it to the gym for a full workout. On those hectic days or even just to get the day started right, take a moment to complete these four simple bum exercises. If you commit to them and to your diet and fitness routine, you can have that perfectly toned tush in no time!
Begin standing straight with feet in line with hips. Step forward with your right leg and lower your bum until your left knee is hovering just above the floor. Be careful that the right knee does not go past your right foot, as this will put unnecessary stress on your knee joint. If you find this to be the case, widen your stance by stepping farther forward with your foot. Return to your neutral stance. Repeat this 12–15 times. Perform the same exercise with left foot forward. Repeat entire set three times.
Horizontal leg lifts
Begin with hands and knees on the floor. Make sure your torso maintains a straight line from bum to shoulders throughout the exercise. Extend your right leg behind you. With a flexed foot, lift your leg vertically toward the ceiling as high as you can while maintaining hips in the same position. Return your leg to its initial position. Repeat this 20 times without letting your foot ever fully rest on the floor. You want to keep your muscles activated throughout. Perform 20 lifts three times, taking a short 10- to 20-second rest in between sets. Repeat with your left leg.
Begin with your feet as wide as is comfortable with toes pointing to the sides. Slowly lower your bum until it comes in line with your knees. Thighs should be parallel with the floor. You should feel as though you are straddling a chair backwards. Keep your spine stretching toward the ceiling in a straight line. Gently pulse up and down in this position. For increased effort, lift your heels off the ground. You can also hold on to hand weights or another heavy item you have in your home to make the exercise tougher.
Lie flat on your back and bend knees toward the ceiling. Your feet should be flat on the floor, in line with your hips and as close to your bum as is comfortable. Lift your hips so that your body forms a straight line from shoulders to knees. Lower your hips to just before they can rest on the floor. Repeat this activity 15–20 times. Rest and do the sequence three times in total. When this becomes easy, you can increase the effort by doing the same activity while extending one leg straight into the air. Perform the exercise 15–20 times with one leg and then switch and do the same with the opposite leg.
Aim to do these exercises every other day, and you can have the bum you’ve been craving in no time!
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