How often have you heard yourself or someone utter those butt wobbling words "does my bum look BIG in this?". Of course, what we want to hear is "god know, its positively peachy" and its usually the kindness of others (or fear) that ensures thats exactly what we hear. BUT we know, deep down (depending how far your butt has dropped ;) ) that if we have a bottom that can't be described as buns of steel, then that's what we have.
So ladies, today I'm showing you a quick, sure fire way to lift those buns northwards and give them that pert look we see in all those fabulous celebrity, AIRBRUSHED photos - don't be fooled by them!
Part of the reason so many of us women have wobbly jelly like bottoms is because we actually don’t use the muscle enough and it is after all the largest muscle group in the body.
Make this a daily 10 minute habit and start to see some great results
"The Single Leg Squat"
Equipment Needed: 2 Arms & 2 Legs
Firstly stand on one leg (say the left), and then with the opposite hand (in this case it would be the right) slowly bend your left knee reaching down with the right hand to touch the left foot. It is really important to bend the knee rather than flex at the hips and use the back to do this exercise. If you cant reach the foot then that’s fine, go as low as you can. Once you have gone down, on the way back up squeeze the bum on the left as hard as possible.
To make the exercise harder, try putting a weight in the hand you are lowering to the floor.
Repeat 12 times on each leg
Equipment Needed: Your Body and a Mat or Towel To Lie on
To do this you need to be lying on the floor on your back with your legs bent and feet flat on the floor hip width apart. Arms straight by your sides with your palms facing up.
All you need to do now is push your hips towards the ceiling squeezing your bottom as hard as you can, holding it for three seconds before lowering slowly towards the floor. Do not let your hips touch the floor before you push your hips towards the ceiling again. If you find your hamstrings hurt during this exercise (backs of the legs,) then move your heels closer to your bottom keeping your feet flat on the floor.
Exhale when you raise your hips, and inhale as you lower them. You need to perform the hip lift twelve times before taking a small rest of 60 seconds and then doing another twelve.
To make the exercise harder you can do as in the video and place some weights on your hips, or alternatively you can do the single leg bridge where you place one foot on the opposite knee and then do the exercise as described above
Repeat 12 times before taking a small rest of 60 seconds and then doing another twelve.
Get committed to doing this every day if you can, it wont take long and imagine slipping easily into those jeans and THAT wedding dress :)!
Drop me a line if you have any questions, see you next week for some Bingo Wing Bashing!