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3 Age-defying bum exercises

Keeping your posterior looking superior is not as difficult as it may seem. Just three squat exercises three times a week will have it looking gloriously perky and young.

Woman's butt in jeans

While ageing brings wisdom, sophistication and maturity, it also comes with certain downfalls. Some areas just don’t handle the process as well as others. Your backside, for one, is likely to get a little complacent in the perky department as the years roll by. Luckily, it doesn’t take much to remind your bottom who’s boss and get it looking fantastic.

Here are three squat exercises, which can help you to turn your buns into buns of steel. Just commit 30 minutes three times a week to your bottom and be consistent. Make sure you give yourself — and your muscles — downtime in between exercise days to facilitate recovery and watch your posterior turn truly superior.

The ol’ faithful

The ol' faithful

There’s nothing quite like the classics. These are simple squats that will work your buttocks, as well as your thighs.


Two lightweight dumbbells (you can substitute these with small bottles of water)


  1. Stand with your feet shoulder-width apart, holding the weights at your sides.
  2. Raising your arms to shoulder level, perform a squat. Make sure that your knees are behind your toes, your back is straight and your head is straight and facing your outstretched arms.
  3. Keeping your feet flat on the ground and lowering your arms to your sides, stand up once again.
  4. Repeat in sets of 10 squats each, taking short breaks in between, until 10 minutes are up.

Plié squat

Plie squat

Slightly more difficult than the previous exercise, the plié squat will help to sculpt your bum while also putting your thighs and core through their paces.


  1. Stand with your feet slightly wider than shoulder-width apart and your toes turned out at 45-degree angles. Rest your hands on your hips.
  2. Perform a squat, ensuring that your knees are behind your toes, your torso is straight and contracted and you’re looking straight ahead.
  3. Keeping your feet on the ground and your hands on your hips, stand up once again.
  4. Repeat in sets of 10 squats each, taking short breaks in between until 10 minutes are up.

Jump squat

Jump Squat

The most difficult of the three, the jump squat will not only engage your behind, but will also work your thighs, calves and cardio.


  1. Stand with your feet at about shoulder-width apart. Keep your arms at either side of your body.
  2. Squat down as low as you can, keeping your torso straight.
  3. Jump upwards, straightening your legs as you jump.
  4. Complete 15 sets of the squat jump before taking a short break, then repeat until 10 minutes are up.

More exercise ideas

4 Steps to a flat, toned, fabulous stomach
4 Steps to killer curves
5 Ways to fit exercise into your life

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