Put your bottom at the top of your workout priorities for a bikini-perfect behind.
Bum, butt, derrière… whatever you call it, getting a full and firm backside is top of many a woman’s wishlist
And there’s no reason why you can’t get those buns of steel you’ve always dreamed of. All you need are a bunch of kickass moves, some basic gym kit and a handful of motivation and you can have the beach body you want this summer.
Whether you’re off to flaunt your figure in an itsy-bitsy bikini, or you just want to rock those short shorts in style here at home, we can help you tone that tush in time to feel confident enough to do so. The trick with working your bum is to really focus on engaging the muscles. Often, we let our legs do all the hard work, which means the bum muscles (glutes) get neglected, and become weak and underactive.
This is bad news for injuries, but also for fat loss. The glutes are the biggest muscle group in the body, so you’ll miss out on massive fat-burning potential by not firing them up during your workout. Our advice? Squeeze those buns!
HOW TO DO IT
Perform the allotted reps for each move in a circuitstyle format. Don’t rest between moves. Once you’ve completed one circuit, rest for 1-2 minutes and repeat.
Beginner: 3 x 10 reps
Intermediate: 4 x 10 reps
Advanced: 5 x 10 reps
KIT YOU’LL NEED:
• Stability ball
• Resistance band
• Box or deck
STABILITY BALL CURL
Technique — Lie with your feet on a stability ball with legs straight and arms on the floor for support — Lift your hips up toward the ceiling to create a straight line from your feet to your shoulders.
? Bend your legs to pull the stability ball toward your bottom Reverse the movement and repeat for allotted reps
HOT TIP Make sure your hips remain fully extended when curling the ball
Technique — Hinge at the hips, drive your bottom out behind you and bend your knees to take hold of a kettlebell in front of you by the handles.
Drive the kettlebell backward through the legs, then extend the hips and knees to drive the kettlebell up to shoulder height.
As the kettlebell drops back down, hinge at the hips and knees again to repeat in a fluid motion.
SAFETY TIP Keep a flat back when lowering
Technique — Holding a barbell that’s resting on your upper back, bend at the knees and hips to lower your bottom out behind you as low as possible — Push up through your heels and back to the start and repeat.
SAFETY TIP Keep your chest up and shoulders back
Technique — Stand with a box or deck in front of you.
Jump up onto the box and land softly — Jump or step back to the start and repeat
SAFETY TIP Stand up straight to extend the body when you land on the box
RESISTANCE BAND KICK-BACK
Technique — Start on all fours with your hands under your shoulders, and knees under your hips.
Hold the end of a resistance band in each hand with it looped around your right foot.
Keeping your hips square and core strong, extend your right leg out behind you until it’s straight.
Return to the start and repeat, performing the allotted reps on each leg to complete one set.
SAFETY TIP Make sure your leg extends directly behind the hip without veering to either side
RESISTANCE BAND SIDE-STEP
Technique — Stand with feet slightly apart, a resistance band tied around your lower legs (above your ankles).
Ensure it’s taut in this position.
Take two big steps to the side, then two steps back for the following rep.
Repeat for the allotted reps.
HOT TIP Great for the sides of the bottom
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