Five of the best butt exercises
1. Lunge: Stand with feet together, then take a large stride forward with your right leg, raising your arms as you lunge. This helps to engage your core muscles. Make sure your torso is straight and strong and your head held upright. Lower your arms as you return to the standing centre position. Repeat for 45 seconds without stopping, then change to the other leg. 2. Curtsy lunge: Stand with your feet together, then perform a curtsy lunge with both arms raised. To do this, step your right leg behind your left, maintaining an upright posture. Lower arms and return to centre. Repeat for 45 seconds without stopping, then change to the other leg. 3. Deep squat: Start with your feet together, standing upright. Take a large step sideways as you raise your arms in front of you, parallel to the floor. Bend from the hips, pressing your weight into your heels and keeping your back straight. Bend as deep as you can by lowering your bottom to the floor. Push up and return feet to the starting position. Repeat for 60 seconds. 4. Goblet squat:
(See above) Stand with your heels shoulder-width apart, toes pointing slightly outwards. Hold a dumbbell or weighted ball with both hands against the middle of your chest. Keeping your weight on your heels, start pushing your hips back and towards the floor so that your hips move before your knees bend. Again, your knees can drive forwards beyond the feet. Keep your chest up and aim to wedge your elbows in between your knees at the bottom point of the movement. If you can’t reach your knees focus on pushing them slightly apart. Drive your hips forward, squeeze the buttocks and push through the heels to return to the start position. Repeat for 45 seconds. 5. Split squat:
Stand with hands on hips and one foot in front of the other, a good stride apart. Raise your back foot onto the balls of the foot, keep your front foot flat on the floor. Squat down by flexing the knee and hip of your front leg. Allow the heel of your back foot to rise up while the knee of your back leg bends slightly until it almost makes contact with floor. Straighten and push the hip and knee of your front leg to return to the starting position. Repeat. Continue with opposite leg. Perform for 45 seconds on each side.