Build A Bigger, Firmer Bum Workout

by Travelling Peach

Want a toned, sculpted, fuller, perkier bum? This workout is definitely FOR YOU. Not only will it create a shapelier, booty-licious behind but it’s also been designed to sculpt the surrounding areas, creating more support in the form of firmer, more muscular and shapely thighs.


After years of training, we’ve realized that the quickest and most effective way to do this is to perform strength exercises immediately followed by power exercises as, by doing so, not only do you gain muscle and improve your body definition, but you simultaneously burn fat so you get double the benefits from a shorter workout. Bonus!

Here’s how to do it:
 

1. Half Side Kick

Targets: Gluteus medius

How to:

  • Lie on your side, knees bent and feet flexed. Squeeze your glutes and lift your flexed foot.
  • Hold it, then bring your knee to the floor.
  • Perform 15 reps each side.

2. The Full Moon

Targets: Vastus lateralis

How to:

  • Raise your arms above your head. Bring your right leg into a lunge.
  • Raise the leg back up to your arms, then return.
  • Perform 15 reps each side.

3. Alternate Squats

Targets: Hamstrings

How to:

  • Stand with 2 dumbbells at your feet. Squat, grab the dumbbells and return to a standing position.
  • Squat again. Place the weights back on floor and then stand.
  • Perform 12 reps.

4. Rainbows

Targets: Adductor mangus

How to:

  • Start on all fours with one leg extended out to the side. 
  • Straighten your knee and lift your leg in an arc. Return to start position.
  • Perform 15 reps on each leg.

5. Double Diamonds

Targets: Gluteus maximus

How to:

  • Stand on the balls of your feet, knees bent, hands behind your head.
  • Bounce one foot out. Repeat on both feet.
  • Perform 15 reps each side.

6. Dumbbell Lunge

Targets: Glutes

How to: 

  • Stand up straight, holding a dumbbell in each hand.
  • Now, take a step to one side, lowering yourself on your lead leg and sticking your bottom out. 
  • Push off your lead leg back to the start. 
  • Perform 15 reps on each leg. 

7. Bodyweight Lunge

Targets: Glutes

How to: 

  • Start with one foot in front of the other and go down into a lunge.
  • As you come back up, jump and switch your legs in the air. Land with the opposite leg in front. 
  • Perform 15 reps on each leg. 

8. Dumbbell Step Up

Targets: Glutes

How to: 

  • Stand in front of a step or box holding a pair of dumbbells.
  • Step on to the box with your lead leg before pressing down on that heel and driving up so the lead leg is straight and your other foot is beside it. 
  • Perform 15 reps on each leg. 

9. Squat Jump

Targets: Glutes

How to: 

  • Stand with your feet shoulder-width apart and lower into a deep squat. 
  • As you push back up, jump with your arms up. Then, as you land, lower into the squat position. 
  • Perform 20 reps. 

10. Donkey Kicks

Targets: Glutes

How to: 

  • Get onto all fours. (Your knees should be bent and your hands directly under your shoulders.) 
  • Raise your right leg up towards the ceiling – still bent at 90° – so that your thigh is almost parallel to the floor.
  • Bring your knee back to the starting position without touching the floor and swing it immediately back up to the lifted position. 
  • Repeat for 30secs. Then switch legs. 

Note: The best way to achieve the most from these exercises is to perform them as a circuit 3 times per week. However, if you’re looking to achieve a less dramatic transformation and more of a rounded physique, they work equally well as individual elements when added to your normal workout routine.





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