Jane Wake demonstrates the best exercises to keep your bum in top shape!
Jane explains in detail the exercises found in the video, plus gives an additional move that will really help get your bum in shape!
LEAN LEG LUNGES
This exercise is not on the video clip above - Follow these instructions however for a perfect bottom!
TARGETS - BUM, BACK, REAR SHOULDES AND LEGS
Stand with your feet hip width apart. If you have a band, place it behind your back. Hold onto it so that your elbows are touching your ribs and the band is taught behind your back. Squeeze your shoulder blades in and keep your tummy tight. Take a step back with your right leg so that you are resting on the ball of the right foot. Take a big enough step to ensure that, as you lunge, your front knee stays behind your toes. If you find it hard to balance, support with your hand on a wall and don’t use a band. Keeping your core muscles connected (see getting started guide) lower by bending a little way at the knees, keeping your torso upright, knee behind your toes. Squeeze your right buttock underneath you as you lower and push up through your left heel as you lift. Repeat 6 – 15 times and change legs.
HARDER VERSION - go lower (up to 90 degrees at the knees) and hold, pressing arms out to the side. Lift up, release arms and repeat.
This is the first exercise on the video clip above – make sure you have done your lean leg lunges first!
TARGETS - BUM, BACK AND CORE MUSCLES
Lie on the floor with a towel to rest your forehead on. Place your arms in a ‘W’ shape so that your elbows are lower than your shoulders and your hands are in line with your head. Keeping your forehead resting on the towel, lift your belly away from the floor then lift your right leg up, squeezing your right buttock as you lift. Lower and repeat with the left and continue to repeat 6 – 12 times on each leg. It’s really important there to keep your tummy in. Do not try to lift too high – focus more on lengthening your leg, pulling it out from your hips and squeezing your buttocks! If you feel pain in your back STOP! Look at the video a few more times and start again.
Harder version – lift upper body at the same time, drawing your elbows into your side to work the back muscles.
TARGETS - BUM, ARMS, SHOULDERS AND CORE MUSCLES
If you have a band, place under your right foot, making sure it’s secure and can't slip. If not – grab a bag of spuds! Start off with 1-2 lbs (1kg) and build up to 5-6lbs! (3kg). Hold the band or spuds in your hand as if holding a ball in front of your chest. Step back into a lunge position with your left foot, exactly the same as in your Lean Leg Lunges above. Lower into a lunge, keeping your weight back, front knee behind your toes. Step back in, pushing through the heel of your right foot. Stand tall, pull in your tummy and then lift your arms up in front. Be careful to lift the arms, whilst keeping your shoulders drawn down away from your neck. Lower back down and repeat the lunge press sequence, 4 – 8 times on your left leg then change legs.
HARDER VERSION – As you lift up and out of the lunge, keep your left leg off the floor and try to balance on one leg as you press your arms over head. Use your pelvic floor and tummy muscles to stay balanced – see our Getting Started guide for more information on how to do this.