There has never been a better time to have a strong, lifted bum! While gyms and exercise classes are great for that full body workout, you may be looking for something more targeted, which you can do everyday. Anywhere. So here are 3 exercises you can do to get that strong, lifted bum without ever stepping foot in the gym.
1. Bum squeeze. While standing, tighten your right cheek, then your left cheek, and now squeeze them together and tight as you can. Imagine that you are trying to crack a walnut in half! This simple but very effective exercise does 3 things: it engages and tones the gluteus maxmimus; it tightens your abdominal muscles which help to flatten the stomach; and you will find that it also causes you to pull your shoulders back and down which help to improve your posture.
2. Standing Seat. Standing seat adds on to the basic bum squeeze, making it even more effective as it strengthens, tones and re-shapes the gluteus maximus (this is the muscle that makes up a large portion of how our bum looks), the gluteus medius, and also the hamstrings. To get in to the standing seat position, stand tall and create a vertical line with your body, stretching from your ears, through your shoulders, down through your hips and one of your thighs.
Start by taking a soft bend in your knees, then drop your tailbone to the floor and rotate your pelvis forward to help you engage you glutes. Now grip your bum muscles as tightly as you can. Once you have a tight grip, extend one of your legs back so that your knee is in line with your hips. Lift your foot slightly off floor and draw your knee in line with your hips. Maintain a tight squeeze in your bum and try to pull your knee back just one inch, this will increase the intensity in the contraction. Repeat this until you feel the muscle start to fatigue and then switch sides.
3. The Plank. The plank is an incredible exercise for the whole body, including the bum! A plank position can enhance your appearance by improving your posture while warming up the shoulder and back muscles. In addition, the plank position helps to strengthen and tone your inner core muscles including the rectus abdominis (the 6 pack muscle) and transverse abdominis, and, of course, the bum since the plank engages the gluteus maximus.
To make the plank position effective, come on to your forearms and the balls of your feet. Make either one fist or two with your hands and rotate your pelvis under while you squeeze your bum cheeks together, this will engage your gluteus maximus . Lastly dome your shoulders, pull your navel up towards your spine and lift your chin to lengthen your spine. If you are feeling strong and feel like you want to get deeper into the glute muscles, bend one leg in half and lift your knee to hip height, you will feel an increase "catch" in your seat. Hold this position for 40-60 counts or, if you had your Wheeties for breakfast, go for 90 counts! The plank position will increase your heart rate and help you burn additional calories.
These are 3 great ways you can tone and sculpt your bum and the best part is you can do it in the comfort of your own home, your hotel room, in the park or even while waiting in line for your coffee!