How To Improve Your Bum!
Scientific research is unclear on whether you can spot-reduce fat on certain parts of the body, so unfortunately, it's not that easy to achieve the toned pert bottom of your dreams!
Even so, you should ensure you have a good variety of leg exercises in your training, such as lunges, squats, single leg squats and cardiovascular exercise to burn body fat around the bum and thigh area. Apart from this, it is simply nutrition - eat less, move more, enjoy the process and be patient as your body starts to utilise the different fat stores around the body!
Best bum workouts
The best way to tone the area around your 'derriere' is to do a leg routine that activates as much of the leg and bum muscles (down to individual fibres) as possible. By activating these areas you can increase the blood supply and improve the waste product removal (which will help with cellulite) as well as tone the area.
Here are some suggestions for specific exercises:
Bodyweight lunges - take a big step out in front of you, so you are on your toe on your back foot, bend both legs till you reach 90 degrees at the knees then push yourself back to the starting position. Aim for 12-15 reps each leg.
Shoulder bridge - lie on your back with your knees bent and feet on the floor. Draw your belly button into your spine to activate your core and then clench your bum. Lift it off the floor towards the ceiling until you make a straight line between your knees and shoulders. Hold this position for 2 seconds before slowly lowering yourself halfway down towards the floor. From the halfway position, repeat the above process. Try not to lower completely to the floor with each rep, rest at the end of 15 repetitions.
Single leg toe touches - Activate your core muscles and while in a standing position, lift one foot off the floor. Bend your knee and take your opposite hand down to touch the toe of the leg you are standing on. Keep your weight loaded backwards on to your heel. You should aim to bend the leg and squat down to touch your toes. As you go from your squat to standing position, keep your bodyweight through your heel and squeeze your bum muscles. At the top of the movement, squeeze your glut as tight as possible and tuck your bum under. Aim to complete 10 reps on one leg, followed by the other leg.