Get the Perfect Bum for Summer

Posted by Rachel in Slimming and Weight Loss Tips Jan 19th, 2010 | no responses

There is one simple but harsh truth about the perfect bum; it’s hard to achieve. If it were as easy as we’d like we would all be sashaying around in hot pants, even if in were snowing!

Trying to tone your Glute muscles (the ones in you bum) will take some time and dedication. But it’s fascinating the results you can attain by just doing a few short moves every night. Often people will grumble that they are not noticing a difference from following toning exercises. This is mainly due to still carrying excess fat around that area. If you’re spending time on cardio (swimming, running and cycling) then you’ll be burning fat and all that hard work will be showing through.

Now for the maximum bum workout…

Lunges

Lunges are a well-known bum toning exercise. While all trainers favor the classic lunge, there is a different lunge with an added extra kick to really work those glutes.

The Sumo Lunge with a Side Kick and Frog Jump

• Take on the “Sumo” stance, with your feet slightly wider than shoulder width apart, bend your knees and your body your body weight over your heels.
• Take a large step sideways with your right leg, bringing your knee towards your chest and then over to the right in one continuous motion.
• As soon as your right foot touches the ground, bring your knee back to your chest and perform a sidekick, kicking your right heel out to the side into the “stomach of your opponent”.
• Lower your right leg back to the floor into the “Sumo Position”. Squat down while sticking your bum out. Keep your knees just above – not in front of your toes.  
• Spring up while thrusting your arms above your head. Land on your heels, rolling onto your toes.
• Repeat the Sumo Lunge with a Side Kick and Frog Jump with your left leg.
• Continue alternating your right and left leg until you have completed ten lunges on each side and twenty frog jumps.

After 10 of these lunges on each leg you will be feeling the benefits in your bum!

Squats

If all you long for is a better bum, then a squat could be your best friend. By doing as little as 20 squats each day can help give your bum definition and stop you getting scared of getting naked.

You can enhance a squat by holding dumbbells, but don’t over-stretch yourself if you’re a squat first timer. It is far more crucial to get the form right and only perform small movements than be squatting down low in the wrong position.

The Perfect Squat

By changing the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads will work (the muscle at the front of your thighs). As your feet move further apart, you will feel the exercise mostly in your hips and bottom.

For a squat that tones your bum, stand with your feet hip width apart with your hands on your hips. Slowly bend your knees as if you are sitting down on an imaginary chair. Make sure your knees never move over your toes. Hold the position for a few seconds and then rise back up and repeat.

It’s best to avoid squats if you have trouble with your knees.

If you find them difficult at first, try standing with your back against a wall with your feet hip width apart a foot away from the wall. Slowly side your back down the wall until your knees are inline with your ankles and level with your hips (as of you are sitting on a chair). Hold the position for around 60 seconds or as long as you can. Slowly rise back up and repeat until you can’t take it anymore! 

Coleen Rooney works out with Elise Lindsay, who has shared some of her top moves in her new fitness bible, How to Get a Celeb’s Body.

Our favourite bum workout was the glute squeezes on all fours:

Get on all fours in a tabletop position (back flat, hands underneath the shoulders and knees underneath the hips) and engage the abs.

Lower the forearms to rest on the floor. Extend one leg behind you, bend the knee and flex the foot.

Squeeze the glutes and push up towards the ceiling, focusing on the bottom – do NOT let the back arch, keep the hips level.

Lower the right leg back to its starting position and repeat with the left leg. Do two sets of ten to twelve repetitions.