Build a Bum...

Last week a friend of mine came to me asking to help with some exercises to help boost her butt! Lets face it, we all want what we haven't got... so why keep wishing..MAKE IT HAPPEN!!

I have seen those with the flattest bottoms transform their behind into a peachy muscle! And when i say these exercises work, they really DO WORK... if, however you put the time and effort in... like most things really.

Below I have listed some great exercises you can do anywhere! You can do sets of them, stick to one exercise (although for best results i recommend combining all into a workout) or do each exercise in a circuit or even add them into your daily run or workout. As i mentioned these exercises can be done anywhere.... I Love squats and I find a great time to fit them in is before a shower or bath... as your bath is running..SQUAT! Or during adverts while watching a programme, fit in some squats or kick backs. Waiting for a taxi.. squat... before breakfast... squat.... before dinner... squat! Get the jist?..

The first exercise is.. yeah you guessed it...

1) SQUATS:



To increase the squat add weights and hold by your side. Go lower or pulse while down in the squat movement. On your way up squeeze your butt cheeks.

2) ALTERNATING LUNGE JUMP:



These are hard so if you are a newbie then take these slow and ease into them or if you are hardcore go straight into the tough stuff and get some sets going!

3) SQUAT JUMPS:



4) KICK BACKS:



5) THE BRIDGE:



This great stretch for back, good for the legs and great for the bottom! You can either hold it up i.e. for one minute etc or you can do the full movement for 1 minute or do a certain amount e.g. 15.

6) THE PLANK:



This exercise had to be put in there.. another one of my favourite.. don't get me wrong i hate it while doing it but oh does it do good! This is great for the midriff and backside! Again, no excuse to not do this... 1 minute out of your day! Get your colleagues to do it once a day in the office or at lunch... perhaps have a competition going with who can hold it the longest! Make it fun and interesting!

I would suggest doing these exercises 2-3 times a week or if you want quicker results, everyday! Put them into a circuit and try to do 1 minute on each exercise and do around 3-5 circuits. Or like i mentioned earlier get these exercies wherever you can throughout the day! Whatever works best for you and your routine.

Got any other great butt exercises that work for you?...send them through and i will upload them.

Good luck.... i'm off to do some squats