Personal trainer Kristoph Thompson reveals his top moves to help lift your bum
Kristoph ThompsonRead More
These exercises all target the butt and thighs, perfect for giving your bum a lift. Perform each of the exercises one after the other in a circuit for 30 seconds each, and repeat the circuit three times in total. To increase the challenge throw in 30 seconds of skipping or jumping jacks between each exercise.
Begin standing with your arms by your sides, feet slightly wider than hip-width apart. Bend your hips and knees to come into a squat with your hips just higher than your knees, keeping your back straight and without lifting your chin. Straighten your legs to come halfway back up and pause before lowering back down again, then return to standing. To make it harder, use weights.
Begin standing, with your feet hipwidth apart and arms by your sides. Take a large step forwards with one foot then bend your hips and knees to come into a lunge position with your back knee just above the floor and your upper body upright. Press through your front foot, straightening your back leg. Then lift your front foot off the floor, distributing your weight to the back foot, and return to a normal standing position with your front foot still in the air and hip bent to 90 degrees. Balance there for a count of one then put your foot back on the ground and repeat with the other leg. To make this move harder, hold weights in your hands.
Lie on your back with your hips and knees bent and your feet flat on the floor, arms straight out to the sides for support. Contract your glutes to lift your hips off the floor, forming a straight line from your shoulders to your knees. Keep the back of your neck long, without dropping your chin towards your chest. Lift your right foot off the floor and bring your knee in towards your chest so your right thigh points straight upwards. Keep your core and glutes engaged and your hips level. Hold for a count of one. Lower your right foot and then repeat with the left leg.
Begin standing with your right foot slightly further forward than your left. Lean forward, hinging from the hips, lifting your left leg back to form a straight line from left heel all the way to your head. Allow your arms to hang straight down towards the floor or lift them up by your ears. Slowly reverse the movement to return to the starting position then repeat on the other leg. Use weights to make it harder.
Begin lying on your back with your legs straight and the backs of your calves resting on top of a stability ball. Take your arms straight out to the sides for support. Lift your hips to form a straight line from your head to your feet – this is your starting position. Keeping the hips lifted, bend your knees to draw the ball in towards your body. Hold this position then straighten your right leg so it points straight up towards the ceiling. Bend the leg and return it onto the ball. Slowly straighten your legs then repeat, lifting your left leg.