Determined to get a tight, toned bum in time for summer? Look no further – we have exercises that you can start tackling right now. Firstly, the key to a good ‘buns’ workout is to make sure you’re working the right muscle, says Durban-based personal trainer Jane Kilian. “If you don't activate the glutes, then your quads take over and you work your thighs instead of your butt,” she explains. Let’s get activating!
1. Butt raises
Lying on your back with your arms flat on the ground and your knees bent with feet on the floor, you're going to squeeze your butt and raise it up as high as you can go. Be sure to activate your stomach muscles while doing this to support your back. When you get to the top hold it for a second then lower it back down. Go at a tempo of 3-4 seconds up, hold 1 second and then 3-4 seconds back down. Repeat this for 20 reps and 3-4 sets.
2. One-leg butt raises
Lying on your back with your arms flat on the ground and your knees bent with feet on the floor, raise one leg up towards the ceiling. In that position you’re going to squeeze your butt and raise it up as high as you can go. When you get to the top, hold it for a second then lower it back down. Go at a tempo of 3-4 seconds up, hold 1 second and then 3-4 seconds back down. Repeat this for 20 reps on each side and 3-4 sets.
3. Deep squats
Standing with your feet shoulder width apart, you're going to squat to below parallel, hold for a second and then stand back up. When you're going down, push out slightly with your knees and squeeze your butt as you come up. You can add weights as you get stronger. Repeat this for 20 reps and 3-4 sets.
4. Jump squats
In the same squat position, you're going to squat down and then jump up into the air. When you land in a squat make sure your knees are soft and you land safely. To start off, don't jump too high so that you can get used to the jumping first. As you get stronger you can go a little higher. Start this slow so you avoid injury. Repeat this for 20 reps and 3-4 sets.
5. Lunges
Take a very big step forward with your left leg, so that when you bend both knees they're at 90-degree angles. You're going to drop both knees down and then straight back up. Go at a tempo of 3-4 seconds down, hold 1 second and then 3-4 seconds up. You can add weights as you get stronger. Repeat this for 10-15 reps on each side and 3-4 sets.
6. Deadlifts
We can’t have amazing glutes without some amazing hamstrings to match! Stand with your feet shoulder width apart, and slightly bent. You're going to lower yourself with a table-top back and tight core, and touch your toes. Hold it for a second and then come up. As you get stronger you can add a kettlebell or a barbell. The key is to keep your knees with a slight bend, and squeeze your butt on the way up. Go at a tempo of 3-4 seconds down, hold 1 second and then 3-4 seconds back up. Repeat this for 20 reps and 3-4 sets.
Kilian recommends 48 hours for your muscles to recover between workouts, so aim to do this workout two to three times per week for a tight, toned tush.
How Clicks Clinics can help you
Clicks Clinics will help you manage your weight loss and identify and manage your risk of lifestyle diseases such as diabetes with their wide range of screening tests and health assessments. These include:
- Clicks Full Basic Screening (BP, Body Mass Index or BMI, meal guide and exercise plan)
- Clicks Comprehensive Screening (BP, BMI, Glucose and Cholesterol screening, plus meal and exercise plan).
- Total Lean Lifestyle Programme
To make an appointment, call 0860 254 257 or book online at your nearest Clicks Clinic.
IMAGE CREDIT: 123rf.com