Today’s post focuses on my favourite exercises to help you get the bum you’ve always wanted! The below 3 exercises will help you build a fuller, rounder and> stronger bum! Make sure when you complete any of these exercises that you really focus on the glutes, making sure you can really feel it in your bum! Keep the tempo slow to really feel the burn!

So first up Squats!  Love them or hate them they have to be top priority when working your glutes – the main muscle in your bum!  If you have never done any squatting before I would recommend you start with bodyweight squats, before adding in weight or trying any different variations.  For basic technique, start with your feet shoulder width apart, with the toes slightly turned out.  Lower the bottom back,  bending at the knees (imagine you are going to sit down on a chair) – try to get the thighs parallel with the floor if possible, pause and> straighten.  This is a very basic outline, ideally speak to a fitness professional before doing any of these exercises to ensure you have the correct technique.  Once you’ve mastered the bodyweight squat you can add in weight, using a barbell, kettlebell or dumbbells.

Next up I would make sure you are adding in some Glute Bridges or Hip Thrusters to your glute workout, they really allow you to focus on your glutes. Concentrate on squeezing your bum cheeks together.  Again I would start with body weight, and> then you can begin to add weight over your hips using a dumbbell or barbell.  To do a glute bridge start by lying face up on the floor with your knees bent and> your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees.  Pause in the and> as mentioned focus on squeezing your bum cheeks together, then lower your body back to the starting position.

A slightly more advanced move I would recommend trying is Single Leg Squats, these can be quite tough but there are ways for beginners to incorporate them into their routine, using some assistance!  Start using a bench or box, or any stable seat – the lower the seat the more difficult the exercise! Start in a seated position.  Extend one leg, position the other foot so you can use that to come to a stand>ing position (using just the one leg!), and> then slowly lower back down, using both feet to start with if need be. Progress up to lowering down on one foot.  You can then progress to doing the exercise without the bench and> using some form of assistance, such a TRX or a pole that you can hold onto whilst you perform the exercise.  You would need to start by balancing on one leg with opposite leg extended straight leg forward as high as possible.  If this is difficult enough, keep practising this until you feel confident – then try squatting! Squat down as far as possible while keeping the straight leg off the floor, and> then push up through the heel of the supporting leg to come back up to stand>ing.  Make sure you keep your back straight!

So there you go my top 3 butt building exercises, incorporate these into your routine and> I know you will start reaping the benefits, and> start loving your bum!

I recommend if you are trying any of these exercises that you seek professional advice to ensure your technique is correct and> your not putting yourself at risk of injury!