Faith Cavalli suggests ten easy work-outs to help get a lush tush.
Everybody wants a firmer and nicer shaped bum and by following these tips you will also exercise your leg muscles. As your legs are a large muscle group you will use more energy from your food to maintain these muscles meaning it can help weight loss along with healthy eating. By strengthening your legs and bum muscles you will have more support for your knees and ankles which is great if you have any problems in these areas. Always warm up before exercising and cool down with stretches, if you have any health problems speak to your doctor about suitability of exercises.
Wake up your bottom- Stand and sit with a good posture which will also make your tummy muscles work. When sitting at your desk, standing in a queue or laying in your bed squeeze your cheeks you will soon know they are there.
Squats- Before you start rotate your hips and lift your knees for a few minutes to warm up the area. Stand with your feet facing forward and your legs around 18 inches apart. Stick your bum back like your are going to sit down, bend your knees pushing you weight into your heels and make sure your knees stay behind your toes. Keep your back straight and look forward. Try doing 3 lots (set) of 15 repetitions 3 times a week, if you are new to squats try doing 1 set of 10 and build it up over the weeks.
Cycling- If you have a bike try cycling to work a few times a week or you could buy an exercise, always available second hand if you check auction sites. Try doing three 30-60 minute rides which will not only tone your bum and legs but be good for your heart.
Leg circles- Lie on your front and rest your face on your arms, lift your leg up keeping it straight and make 8 circles one way and 8 circles the other way with your pointed foot. Repeat the exercise 3 or 4 times.
Toe taps- Keep the same position as for the leg circles except this time you lift both legs and tap your feet together 15-20 times. Repeat the exercise 3 or 4 times.
Use the stairs and walk up hills- This is a great way to tone and exercise your heart: you could take 2 steps at a time and really squeeze your bum muscles as you do it. Try putting one foot on the bottom step and take the other leg straight back hold and pulse for 10 seconds repeat with the other leg.
Lunge- These are great for toning the things and bum and improve balance. Start by standing tall, take one leg behind you and pushing that leg up on you toes, keep the top of your body upright and look forward, drop the knee down towards the floor and the front leg should naturally move with bent knee forward. Try doing 10-15 lunges with each leg 3 times a week.
Lying side leg raises- This exercise will work your Bum and thigh muscles, it will take some practise but once you get the hang of it you will really feel the benefits. Lie on your side with one arm resting under you head and your other arm in front of you. Your legs should be straight, lift the top leg, keeping it straight up around 6-12 inches, hold it there then bring the other leg up to touch it and hold for a few seconds and repeat the exercise 8-10 times. Change side so you do the exercise with both legs.
Running- This is another all-rounder for burning calories, exercising the heart and toning the legs and bum. If you struggle to run you can try interval training, so run for a minute then do a fast walk for 2 minutes and repeat. You will find by doing this you will quickly improve your fitness and be able to increase the running time.
The bridge- This exercise will fit in nicely with tips 4, 5 and 8 as it’s another floor exercise. To start with lie on your back and bend your knees keeping your feet flat on the floor, keeping your hands on the floor lift your pelvis up and hold for a few seconds and lower slowly, Repeat the exercise 10-15 times or before if it becomes hard to hold your pelvis up. If this becomes easy try with one leg lifted out straight.