Slim and wanting to build muscle? If your rear is flat as a pancake and you want to build some booty, you’re going to have to get heavy with your weights. This means you should be training until failure and not be able to lift more after three sets of an exercise.
Holding dumbbells in both hands, position yourself in front of your step. Keeping your torso straight, put your right leg onto the step and sink into a lunge. Hold for a moment before returning to your starting position. Repeat with your left leg.
Holding a weight with both hands, stand with your legs wide and toes turned out. Keep your back straight and sink into a squat. Hold for a moment then return to your starting position.
Lie on the ground with your feet lifted onto a ball at 90 degrees. Keeping your torso and butt tight, lift off the ground to form a straight line from your knees to your chin. Hold for a moment then lower back down.
Dead-lift with bar
Stand straight, holding an exercise bar with both hands (you can also hold two dumbbells). Keeping your back and torso straight, bend down to form a 90-degree angle. Hold for a moment and return to your starting position.
Chunky and wanting to slim down? If you’d like to lose some volume to sculpt a toned tush, you’ll need to keep your heart rate up to burn more calories. Explosive and plyometric moves are best for you, and adding a cardio element to your strength exercises means you’ll be getting the best of both worlds.
Side-to-side squat jumps
Lower yourself into a squat position, with one leg elevated on an exercise bench. Touch the bench briefly with your opposite arm, then spring up and over the bench to mirror your position on the opposite side. Touch down again with your other arm and repeat.
Squat and kick
Start by standing on a step. Move one leg off the step and bend into a squat. As you rise back up, lift the same leg off the ground into a side-kick and repeat. Aim for 2 sets of 10-15 reps on both sides, depending on your fitness levels.
Find a sturdy park bench or coffee table that will hold your weight. Standing alongside it, step up with your right leg and hold a medicine ball over your right shoulder with both hands. Keeping your right leg sturdy, step up off the ground and bring your knee towards your right shoulder. As you do so, rotate your shoulders to the left and lower the ball to the outside of your left hip. Return to your starting position as you lower your left leg back to the ground.
For a more challenging take on the normal lunge, find a step of stairs to practise your lunges. Starting at the bottom, take a steep step and stretch into a lunge. Hold for a moment then step up again to lunge with the opposite leg. Aim for 3 sets of 10-15 reps depending on your fitness levels.
Bonus tips for a beautiful bum:
Dry brush daily:
This is your secret weapon against cellulite! Dry brushing improves circulation, helps with lymph drainage and the removal of toxins and exfoliates your skin. Using a natural bristle brush, start at your feet and use firm sweeping strokes up your body, towards your heart. Pay special attention to the thigh and but area. Shower immediately after brushing to remove dead skin.
Clean up your diet:
What you put INTO your body has a direct effect on the OUTSIDE. Cleanse your body of toxins by cutting down on caffeine, sugar, salt, white refined carbohydrates, alcohol, fizzy drinks and processed goods. Focus on taking in natural, unrefined and whole-grain foods, eating as closely to nature as possible. You will see an improvement in everything from your digestion to skin texture, which means good news for that tricky back of the thigh area.
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