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J-Lo has one.., and so can you. Left to Mother Nature, few of us have the perfect posterior. but with a little effort and a few well-aimed exercises, a peachy bum is still attainable. If you’re overweight, shifting the pounds will help you have a firmer backside, but a targeted work-out can also be extremely effective. And it’s not just about looking good either. The bum — or gluteus — muscles are important for other reasons, namely they help to align and stabilize your pelvis, hips, lower back and knees. This means having a toned bum can improve your posture, prevent back problems and make you a better runner.
‘The glutes have a constant “stabilizing” role, but often become weak because we spend long periods sitting and not using them,’ explains Matt Scott. Weak bum muscles lead to over-use of the hamstrings in the back of the upper leg to compensate. They can also affect the control and alignment of your lower back and pelvis so you’re more prone to lower back pain. ‘Having a toned bum not only looks good, but you’ll have improved core stability and also use your glutes more efficiently in everything you do, from walking to cycling and running,’ adds Scott,
Here, Scott gives you the five best exercises to tone your bum. Do them three times a week and within six weeks, you’ll notice the difference. All you need is a gym ball, 45cm—65cm diameter depending on your height (available from most sports shops). If you get cramp during the moves, squeeze your bottom or be slightly less vigorous until it passes.

follow the following Steps:

Step 1- Bridge with Feet on the Ball

Step 2 – Bridge with shoulders on the ball

Step 3 – Side-Lying Knee Raise

Step 4 – Four-point Kneeling Hip Extension

Step 5 – Standing Scooter with Ball

1- Trap the ball between your knee and the wall, and engage your bum muscles on the side of the Standing leg (lifting the arch of your foot can help with this).

2- While doing this, keep the knee of the standing leg aligned over your 2nd toe,

3- Roll the ball along the while squeezing the bum muscle on the working leg. Try to extend your leg slightly behind your standing leg without arching your back.

4- Roll the ball forwards again and repeat 10 – 30 times on each side.

The fourth move in this workout. Follow the steps carefully to get it done safely:

(illustrations Provided Below)

Exercise#4:

1-  Crouch over the ball on all fours.

2- Using the ball as added support, slide your foot along the ground and lift your leg while squeezing your bum, keeping the other knee slightly bent and resting on the ground. Don’t arch your back, and keep your neck and head straight and level.

3-  Hold for 10 seconds and repeat 10 times on each leg.

4- The trick with this exercise is to ensure that you don’t increase the arch in your lower back or twist it (rotate your pelvis) as you extend the leg behind you.

Exercise# 1 – 2 – 3 – 4 – 5

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The Third move in this workout is done without any equipment. However, and optional matress would make the exercise more comfortable. Follow the steps carefully to get it done safely:

(illustrations Provided Below)

Exercise#3:

1- Lying on your side, make a straight line through your shoulders, hips, and ankles. Your knees should be at an angle of around 100 degrees.

2- Lift your top leg as high as you can without arching your lower back or twisting your pelvis, while keeping your ankles together.

3- Hold for 10 seconds and Repeat 10 times on each leg.

4- If you feel this exercise in your hip and not in the side of your bum, lean your torso and pelvis slightly more towards the floor and try it in this position.

Exercise# 1 – 2 – 3 – 4 – 5

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The Second move in this workout is basically the inverted position of the first, follow the steps carefully to get it done safely:

(illustrations Provided Below)

Exercise#2:

1- Rest your shoulders and lower back on the ball.

2- Engage your inner core, as in the first Step.

3- Hollow your abdominals and squeeze your bum while lifting your bum up and pushing the pelvis forwards to achieve a straight line with your shoulders, hips and knees. Don’t arch your back.

4- Hold this position with your head resting comfortably on the ball, and keep pushing your pelvis forwards (or tucking your bum underneath) to emphasize the contraction of your glutes.

5- Hold for 10 seconds and repeat 10—20 times.

Exercise# 1 – 2 – 3 – 4 – 5

Back to Introduction