This week I’m focusing on something that’s BIG in the world of fitness, fashion and celebrity. A feature that has been getting more and more attention in recent months and that, for the first time in a long time, gym goers are trying to make bigger. What is it? “It’s behind you”, I shout in my panto voice; it’s your bum!
The Kardashians, Beyoncé, Nicki Minaj, Jen Selter and countless more curvalicious ladies are providing booty inspiration for many. When scrolling through Instagram in my local coffee shop, I have to hide my screen from other customers in case they think I’m strange looking at all the bums in my newsfeed…I follow a lot of fitness accounts, totally innocent! Bum lifting underwear has been available for a long time now and Penneys even sell padded pants for ladies wanting to add a bit more curve to their silhouette…we pad our bras, why not our pants? Even jeans with bum lifting seams can be bought on the high-street too. But if you’re like me and would rather “look good naked” then I have a few exercises to help you get that butt you always wanted!
As glorious as it is, a Kim K bum might look a little ridiculous on my frame so it’s not something I’m personally striving for. That being said, I do focus on bum perking-up exercises myself and often get asked by a lot of clients for cheek toning tips. Like most things, body trends change over the years. But changing a body type isn’t as simple as buying into the latest hair style. Thankfully, the booty trend can be achieved healthily and doesn’t require drastic action.
Ladies, here’s what you need to know: bottom line (pun intended), you need to build muscle to help develop a backside and lift your butt. Here are a few key bum building exercises.
Squats are vital, I’ve mentioned them previously, check out the technique here, and these are my other go-to movements. You can do all the below exercises with or without weights. Try body weight to start and then increase your weights when possible.
Perform these three exercises one after the other with minimum rest. After completing one round, rest for one – two minutes. Complete a total of three rounds. Decrease the reps with each round, 15 reps first round, second 12 and final set 10 reps. Try increasing your weights for each set.
Glute Bridge
- Position your shoulders and upper back in the centre of a flat bench.
- Place your feet flat on the floor about hip-width apart and lower your glutes (bottom) until they almost touch the floor or as low as you can go.
- Drive through your heels.
- Press your hips straight up toward the ceiling, squeezing your glutes and pausing for a moment at the top.
- Slowly lower to the start position and repeat right away.
Banded Lateral Squat Walk
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I am a big user of resistance bands and this small green band is great for helping with bum work.
- Secure a band around your thighs just above your knees and stand with your feet slightly apart.
- Clasp your hands in front of you.
- Bend your knees and lower your hips down into a half squat position.
- Hold your squat as you take small steps to the side, using slow, controlled movements and perfect form.
- Repeat in the opposite direction to complete one set.
Split Squats
- Stand with your back facing a bench that's two to three feet behind you.
- Place the top of your right foot on the bench and maintain balance.
- Keeping your abs tight and your back straight and tall, bend your left leg and lower your hips toward the floor until your front thigh is parallel to the ground. Make sure to keep your left foot flat on the floor and don't allow your knee go beyond your toes.
- Press back to the start position pushing mostly through the heel of the standing foot.
- When using a weight hold the dumbbell so the end of the dumbbell is rested against the thigh of the leg which is on the bench.
These movements, like all others, will enhance what’s already there. I have been doing them for a long time and I don’t have, nor will I ever have, a derriere that would make it into a J-Lo music video. There’s no overnight miracle fix for a bigger bum but you will notice a difference if you try this workout once or twice a week over time.
I’m also happy to announce that the outfit I’m wearing here is squat-proof! These leggings pass the bend-over test and don’t go see-through when I’m sticking my bum out - very important when considering a leg or bum workout! Both my top and leggings are Stella Mc Cartney for Adidas.
Until next week,
Fi x
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