Have you noticed that a big, perky bum seems to be trending recently? When I scroll through my Pinterest, all I seem to come across is a Kim K butt here and a Jen Selter ass there.
In the “boobs or bum” debate, i’ve always been about the bum. MAYBE it’s something to do with the fact that i’m just working with what i’ve got (FYI, i’m not particularly gifted in the boob department), but I also think there’s something incredibly sexy about a good, firm bum.
Working out is one of the things I love the most (alongside healthy eating), but oddly enough, it’s the thing I blog about the least. For years now i’ve built up a mental catalogue of exercises but I’ve never done anything with it. I figured it’s time to put my knowledge to good use and compile a few different fitness post. Today’s is all about getting a perky bottom!
While my derriere has always been fairly shapely (which, in other words, means i’ve always had a big bum), I still need to work hard to keep it firm and tight. Lower body, high-intensity exercises are always a big part of my routine, as I tend to store most of my body fat in these areas.
The best thing about these exercises is that they can be performed anywhere. You don’t necessarily need any equipment so you can get your sweat on wherever you choose. They’re suitable for all fitness levels and you can always add some weights to the workout if you really want to feel the burn! Here are my 5 favourite exercises for a perky bum – trust me, they work!
1) Split Lunges
Add some air to your lunge! This exercise is amazing to work your quads, core & glutes.
Start in a split lunge position. Spring up through your heels with your arms in the air and land back on your alternate leg in a split lunge stance. Beginners, it may take a while to get your balance spot on, but keep your head up, engage your core and squeeze your glutes. For advanced levels, dig deep into your lunge and see how many reps you can do until your legs give up, or keep going for 1 minute. (This picture below may explain it a little better).
2) Glute Kickbacks
A great exercise to really isolate your bum muscles & work your legs and core.
Start on all fours with your hands shoulder width apart and your knees below your hips. Lift your right knee off the floor and kick back and up towards the ceiling in a smooth but controlled motion. Bring your leg back down to the neutral position, and repeat for 15 reps. Switch legs and complete 3 sets overall (15 reps on each leg counts as 1 set). Remember, keep your core strong, really squeeze your bum and keep your wrists in line with your shoulders. If you want to make it harder, do 10 pulse kickbacks after each set.
3) In-and-out Squat Jumps
An amazing fat-burning exercise that targets your quads, calfs and bum.
Start in a standing position with your feet 6-inches apart. Lower into a squat position, jump up towards the ceiling and swing your arms up. Land in a wide-squat position and hold for 3 seconds. Repeat the motion, jumping up and landing with your legs in an open and closed squat position. Set your timer and perform for 1 minute. Remember to engage your core as you jump up, squeeze your glutes and push your hips back as you land.
4) Single Leg Bridge
One of my favourite floor exercises for toning your bum, strengthening your back & sculpting your abs!
(Pic A) Lie face up on the floor with your knees bent and arms by your side. Extend your left leg up to the ceiling and keep your foot flexed. Push through your right heel and lift your hips as high as possible. Keep your abs contracted and your back strong. Squeeze your bum, hold for 3 seconds and bring your hips back down. Do 10 reps on each leg, for 3 sets.
(Pic B) Adding a Bosu ball is great if you want to make things a little harder. Place the Bosu ball dome-side up, lie on the floor with your arms by your side & place both feet on top of the dome. Extend your left leg up to the ceiling, keeping your foot flexed and pointed. Push through your right heel and lift your hips as high as possible. Use your arms to stabilize yourself and squeeze your glutes. Hold for 3 seconds, and bring your hips back down. If you’re finding this too difficult, keep both feet on the Bosu ball (i.e. don’t extend your leg up), lift your hips, squeeze your glutes for 3 seconds and bring your hips back down to the floor. Do 10 reps on each leg, for 3 sets.
5) Curtsy Side Lunge
Works your bum from all angles, engages your core & tones your legs!
Start in a strong stance with your legs hip width apart. Step your left leg behind your right and come into a curtsy pose, bending both knees (see pic B). Bring your left leg back to the centre, and perform with your right leg. Once you get the hang of it, add a spring to your step and complete each rep in one swift motion. As you bend your legs, squeeze your bum and abs. Grab a pair of weights if you want to make it a little more difficult, and go for 1 minute.
These 5 exercises are all amazing at toning your lower body, engaging your core and giving you the perky bum you’ve always wanted! I haven’t focused too much on suggested reps as I much prefer to either keep going for a set period of time, or keep going until I can go no more. I usually find performing the high-intensity exercises (i.e split lunges & squat jumps) for 1 minute is sufficient to wear me out – but if you can go for 2/3/4 minutes, go for it!
Everyone has their own way of doing things, it’s just about finding what works for you and sticking to it! If you’re trying to get into fitness, don’t be too hard on yourself! It might take some time to master your exercises, but you’ll feel so good for it. Let me know if you give these a go and if you have any suggested exercises for a perky bum!