Join the bum bum boom

Want to get your rear in gear? Laura Murphy, from Fitnessworx Gym, shows six high-energy exercises you can do at home.

SQUAT

Start with your feet shoulder-width apart, hands on your hips, and head and chest up. Begin the movement by bending your knees and pushing hips backwards. Continue this, making sure your heals stay on the floor, and then reverse the motion up to starting position.

Repeat: 15 times.

LUNGES

Step forward, with on one leg in front while the other leg is stationary, behind, and lower your upper-body down. Do not allow your knee to travel over our toes. Using mainly the heel of your foot, push up and go back to the starting position.

Repeat: 12 times per leg.

HIP RAISE

Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one straight up and push off heal on the floor then lower back to the start.

Repeat: 12 times then change the leg.

SIDE LYING HIP RAISE

Lie on your right side with your right knee bent at 90 degrees and your left leg straight and in line with your back. Raise your left leg up and slowly lower down to starting position, without letting your hips tilt back.

Repeat: 15 times on each side

ROMANIAN DEAD LIFT

Start feet at hip width and unlock the knees and straighten back. Keep the back straight and slowly bend at the hips, push them back, keeping the dumbbells in contact with your legs until you feel a stretch in the hamstrings. Keep a slight bend in the knees. Maintaining the upper body posture, push your feet into the ground. Raise the body back to the beginning position by extending the hips under control.

Repeat: 12 times.

STEP UPS

Standing with a dumbell in each hand step up on the bench. Press your heel leading into the step and push your body up until your leg is straight and bring the back leg up to the bench to meet. Lower back down until your foot touches the floor.

Repeat: 15 times each leg.