Easy At-Home Workout For The Perfect Bottom

Shaping your bottom is just as important as trying to lose weight. Once you can get into those perfect jeans, you'll want to make sure you can fill them properly. The bottom is made up of the gluteus maximus muscle which is the largest in width across the whole body and it's one of the most powerful. It connects above the hip and attaches onto the femur (upper leg) so exercises that use your core and legs are great bum builders.

Complete each exercise 20 times without rest between exercises and do the whole circuit three times.

Circuit One - Beginners

Remember to complete each exercise 20 times and then move onto the next without stopping if you can. Then rest for two minutes and complete the whole circuit again.

Squat: Stand with feet shoulder-width apart and the toes facing forwards. When ready, place your hands on your hips and lower your bottom as if you are trying to sit on a chair but make sure your knees do not push in front of your toes. Keep your back straight and lower until knees are at 90 degrees. Hold and then straighten the legs again to stand upright.

Lunge: Stand with feet together and the toes facing forwards, placing the hands on the hips to help you balance. When ready, step forward with one leg and then aim to lower the rear knee until it is about an inch from the floor, hold and then bring the leg back to the start position. Repeat again 10 times and switch to the other leg. Try to keep the body facing forwards and the front knee shouldn't go over the front toes.

Rear Leg Raises: For this exercise you might want to use a mat or complete on a carpeted area as it can hurt the knees. Get into position on the mat in all fours with your lower leg flat against the floor. When ready lift one leg - keeping balanced with the arms - and push the bottom of your foot towards the sky until the upper leg is in line with the body and parallel to the floor. Hold and then bring back to the start position. Complete 10 times and then switch legs.

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Hip Lift: Staying on the mat turn over and lay on your back but put your feet flat on the floor so your knees are bent and you make a triangle with the floor. Place your hands down by your side and your palms flat against the floor. When ready squeeze the tummy and bottom muscles and lift your hips off the floor until your body and legs make a straight line. From your knee to your shoulders should be completely straight, hold for three seconds and then slowly lower. To make this harder, do not let your bottom rest on the ground but hold it about an inch above.

Now For The Harder Circuit!

Circuit Two - Intermediate To Advanced

Once you complete circuit one, you need to move onto this circuit. Even as a beginner you should be attempting this part of the workout but the moves are harder so it's best to start with only 10 reps of each exercise. If you regularly train you can complete the 20 as set in the guidelines. Allow two to three minutes of rest between each circuit and complete it 3 times as with circuit one.

Toe Taps: Lying on the mat your back again bring your legs off the ground so your upper leg is at ninety degrees to your body and your arms by your side palms on the ground. When ready you need to keep your knees at right angles and bring your toes towards the ground and gently tap them to the floor and bring them back to the start. Keep the tummy muscles contracted the whole time you complete each toe tap.

Single Leg Standing Raise: This exercise seems relatively simple but requires good balance. Standing with your feet together simply lift one leg up bring the knee into your chest hold and then lower back to the ground but do not put your foot down. Complete 10 times and then change legs. Try not to hold onto anything during this exercise but if you need to place one hand against a wall. To make this harder you can lower and then swing the leg behind you.

Squat With Kick Back: Complete a squat as with circuit one on the previous page but as you come up to the top lean forward from the hip and with one leg push it out behind you pointing your toes away from you. Keep bending until you form a straight line from head to toe hold and then bring back to the start of a squat and repeat. The rear leg should be completely straight with no bend at the knee.

Side Squat: Standing with your feet together this is a variation of the traditional squat to further target the sides of the glute muscles. When ready take a large side step keeping the toes facing forwards and bend at the knee until the leg that hasn't moved is straight. Push off of the bent leg back to the center position and then repeat on the opposite side. Remember not to let the knee go over the toe and that your bottom needs to move towards the floor with your back straight.

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This workout can be done anywhere in the home, even during an ad break or while watching your favorite show. All you need is an open space and maybe a mat if you have wooden floors. Be careful to allow yourself enough breaks. Ideally keep them short to get the most out of the workout but don't push yourself too hard that you run the risk of being injured. Always seek medical advice if you are not sure if you should take part. Have fun!