Want a firm bum in 2011? If you stick to these exercises this is a way to firm up those buttocks!!
- Lunges – Standing up straight with your feet shoulder width apart lunge forward with your left leg, keeping knee and ankle in line. You will feel the muscles in your thighs and bum contract. Hold it there for five seconds, then bring your leg back so you are back in the standing position. Alternate legs and do fifteen with each leg making a total of thirty lunges.
- Bum Press – On a fours, keep your neck in line with your spine and activating your core so your tummy muscles and tucked in and you stomach is braced. Whilst squeezing your bottom muscles, raise the left knee to hip level and hold for five seconds – keeping those bottom muscles tight. Then lower to starting position. Again alternate legs and do fifteen on each side so a total of thirty bum presses.
- Wall Sit – Squat down into a sitting position whilst leaning against the wall. Your feet should be shoulder width apart and it should look like you are sitting on a chair without it being there. Hold from thirty seconds to a minute depending how tough you are!!! Repeat this three times.
- Squat – The good old squat. With you feet shoulder width apart and your back straight bend your knees to a comfortable position, feet flat on the floor, knees directly over feet. Hold while you are down there for five second before returning to standing position. Repeat fifteen times.
So keep those exercises up. Either do all four, three times in a row, three or four times a week or all four once every day, whatever works for you. You or whoever is feeling you buttocks should feel a difference in a few weeks 🙂