10-minute firm butt workout

Lose the droopy booty and get a perfectly toned posterior with this 10-minute firm butt workout.

These exercises from physiotherapist Nick Sinfield strengthen your buttocks, thighs and back.

Before you begin, get limber with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.

Squats

Target: back and legs

Stand with your feet shoulder-width apart, feet facing forwards and hands stretched out in front. Lower yourself by bending your knees as if you were preparing to sit down on a chair. Go down as far as feels comfortable, aiming to get your thighs parallel to the floor. Slowly rise up to the starting position and repeat 8 to 10 times.

Tips:

  • Keep your back straight and look forwards.
  • Keep your weight equal between toes and heels.
  • Don't let your knees extend over your toes.

Side-lying leg raise

Target: buttocks and lower back

Lie on your right side with your right knee bent at 90 degrees and your left leg straight and in line with your back. Press your left fingers into the top of your buttock to keep your left hip slightly tilting forward. Raise your left leg as far as you can without letting your hips tilt back. Slowly lower to the starting position. Perform 8 to 10 times and repeat on the other side.

Tips:

  • Raise your leg, keeping it in line with your back.
  • Feel your buttock muscles contracting as you raise your leg.
  • Keep your abdominal muscles contracted throughout the exercise.

Bridges

Target: buttocks and lower back

Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips to create a straight line from your knees to your shoulders. As you come up, tighten your abdominals and buttocks. Lower yourself gently to the starting position and repeat 8 to 10 times.

Tips:

  • Don't let your knees point outwards.
  • Keep your chin slightly tucked in.
  • Contract your buttocks, not your hamstrings, as you rise.

One-leg kickbacks

Target: buttocks and lower back

Place yourself on your hands and knees, with your knees under your hips and your hands under your shoulders. Keeping your right leg bent at 90 degrees, raise your knee as high as you can by squeezing your buttocks. Lower to the starting position and repeat 8 to 10 times with each leg.

Tips:

  • Keep your neck long and shoulders back.
  • Don't arch your back as you raise your leg.
  • For more of a challenge, perform the raise with a straight leg.

Lunges

Target: legs and buttocks

Standing tall with your feet together, take a step forward with your right leg. Slowly bend the knees until both legs are nearly at right angles. Your right knee should not extend over your toes and your left knee should not touch the floor. Push back up to the starting position. Repeat 8 to 10 times before switching legs.

Tips:

  • Keep your back straight and look straight ahead.
  • Don't let your front knee extend over your toes.
  • Keep your abdominals contracted during the exercise.

Page last reviewed: 17/04/2015

Next review due: 17/04/2017

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