Let’s be honest, the best way to work your bum is to squat your heart out but here’s an alternative if you get bored.
When you get stronger you can up the sets and duration of each exercise. We’ll all be kardashian level in the ass department soon.
40 seconds- Sumo squat
I’m sure you know how to squat but with this one you want to get nice and low, bringing your arms together in front of you as you go down. Remember to keep your back straight.
20 seconds – rest
40 seconds- Glute raises
On all fours extend one leg back straight, then curl to your chest. Make sure to keep your body central and to not lean on one side.
20 seconds- rest
40 seconds- jumping squats
This is actually quite fun. This time take your squat to the floor, and as you go back up push with your feet to jump. Don’t give up halfway!
20 seconds rest
40 seconds – single leg deadlift
This one is more tricky due to balance than anything else. Go slow at first and hang on to a wall or chair if needed. Bend one leg behind you and bend forward towards the floor. Use a weight if you have one.
20 seconds rest
1 minute- Bridge leg raises
If you’re new to these exercises, a bridge alone might be enough to engage those muscles. But to really work that bum raise one leg and lift knee to chest. Lower but don’t touch the floor. Do 30 seconds on each leg.
And we’re done!
You’ll be definitely feeling this the next day. Remember to adjust the workout to your own needs.
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