If you’ve got the sagging bottom blues, try these great exercises to firm up, shape up and add more definition to your rear end.
You can complete each of these exercises in succession and it shouldn’t take you more than 10 or 15 minutes altogether. Stick to the plan and you’ll look great in your jeans again.
This exercise will tone the hamstrings and the gluteus maximus. Starting in a crawl position on all fours, back straight and head looking straight out in front of you; kick your right leg back behind you keeping the leg bent at a right angle above your head level. Keep the back straight and lifted; don’t slouch. The bottom of your right foot should be facing the ceiling at the top of the lift. Bring the leg back down and repeat for 12-15 repetitions on each leg, 2-3 sets.
This exercise tones the buttocks and quadriceps and strengthens the lower back. Lie on your back with your knees bent, hands at your side, palms facing down. Using your core and leg strength, lift your hips and bottom off the ground until you form a 45-degree angle from your bottom to your knees. Squeeze your buttocks at the top of the lift and then lower your body back to the floor.
Advanced Technique: When you lower your body, stop short just above the floor before rising again. Also, hold for a few seconds at the top of each lift.
Glute Side Lift
This exercise will tone the outer thigh as well as the glutes. Starting in a crawl position on all fours, back straight and head looking straight out in front of you; lift your right leg out to the side keeping the knee bent at a right angle. Imagine you’re resting a cup of water on your outer thigh as you reach the top of the lift. Bring the leg back down and repeat for 12-15 repetitions on each leg, 2-3 sets.
Advanced Technique: Extend each leg straight out to the side, pointing your toes, and hold for 10-15 seconds between sets.
This exercise lifts and firms the buttocks and tones the legs. Using a stool 12-15 inches off the ground, step up with your right leg and lift your leg knee. Step down with your left leg first, and then your right leg the same way you stepped up. Alternate to other leg and repeat for 12-15 repetitions and 2-3 sets.
Advanced Technique: Wear ankle weights for more intensity and/or hold light free weights in your hands as you step.
Squats define your hamstrings and quadriceps and tone your buttocks. Begin in a standing position with your legs shoulder-width apart, hands at your sides. Lower your body, by bending your knees so that your thighs are parallel to the floor.
Your knees should not extend beyond your toes and your back should remain straight; do not lean forward. As you squat down, extend your arms straight out in front of you, then pull them back to your side as you rise back to starting position. Continue for 12-15 repetitions, 2-3 sets.
Advanced Technique: Add dumbbells to the routine and/or rise on the balls of your feet as you squat down, then plant feet firmly on the floor as you rise again.