Smash your way to a top Wimblebum

Lusting after some Centre Court glutes? Peta Bee explains how lunges, squats and box jumps can give you an ace base

IT IS easy to forget that it’s the tennis we’re supposed to be watching at Wimbledon, to get sidetracked by the glamour, the outfits and, let’s face it, the sheer athleticism of the Grand Slam body. Tennis has been dubbed the “ultimate body-sculpting workout” by American Vogue and it’s not hard to see why when you catch a glimpse of the hard-worked buttocks on display. All that dynamic lunging and leaping has clearly worked its magic on the gluteal definition of the top male and female players. When it comes to rear view, it is fair to say Centre Court displays only pertness and tone.

What is encouraging is that you can make strides towards achieving a tennis bum without even picking up a racket. Perform this glute-firming routine three times a week, eventually progressing to do the whole workout two to three times per session for buns of steel.

All that dynamic lunging and leaping has clearly worked its magic on their gluteal definition

Clock lunges:

stand with feet hipwidth apart. Lunge forward with your right leg, bending the right knee to 90 degrees — imagine that if you were standing in the centre of a clock face, this would be 12 o’ clock. Push back up to standing. Repeat, facing forward but lunging diagonally to 2 o’ clock, then 3 o’clock, 4 o’ clock, and lunging in reverse to 6 o’ clock. Reverse pattern back to start. Switch legs and repeat the series on your left side, going anticlockwise.

Box jumps:

stand in front of a box or step. Bend at the knees and drive explosively upwards, jumping and landing as softly and quietly as you can on the box with your feet flat. Step down and repeat as many times as you can in 40 seconds. Rest for 20 seconds and repeat the entire routine three times.

Cycle split squat:

get into a lunge position — one foot in front of the other — with both knees bent. Make sure your front knee is directly above the ankle. Bring both arms back as you lower down into a lunge. Explosively, jump off the ground and switch feet in the air. Land softly in a lunge position with your other foot forward. Keep switching at a quick pace. Make sure you keep your chest lifted and swing your arms forward as you jump. Do five jumps per side before swapping.

Bear plank leg lifts:

begin in a plank position with your shoulders positioned directly above your wrists and weight supported by your hands and the balls of your feet. Bend both