Health

This Easy Workout Will Help You Build a Well-Defined Bum

You don't need to be a regular at the gym to build yourself a stronger behind! There are so many easy exercises you can do at home that will firm up your butt while also strengthening your entire lower body. By adding these moves to your routine you'll find you're burning more calories, moving around will be easier, and you'll definitely see a stronger, well-defined rear!

This workout is designed to be easy enough for novices, but with added weight can be challenging enough for an experienced weight-trainer. To get the best results, make sure you squeeze your bum the entire time! Give this workout a try a few times a week and soon you'll be giving J-Lo a run for her money!

Sumo Squats

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Place your feet in a wide stance (more than shoulder-width apart) with your toes pointed out. Lower your body so that your knees are at least at a 90 degree angle to the floor (or as close as you can get). Hold at the bottom for 1 second (making sure to squeeze your bum!). Raise back up to the starting position and squeeze your bum at the top. Repeat 8-12 times.

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Glute Kickback

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Go onto your hands and knees with your back parallel to the floor. Lift one leg up to the sky. Make sure you're squeezing your abs and your bum! Lower your leg back down and bring your knee back to the original position. Repeat 8-12 times on each leg.

Single Leg Glute Bridge

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Lay on your back with your hands at your side. Bend your knees with your feet placed flat on the ground. Raise one leg towards the sky. Push off with your foot that's on the ground by squeezing your bum. Hold at the top for 1 second. Lower back down to the ground. Repeat 8-12 times on each leg.

Dumbbell Lunges

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Step into the lunge position (one foot in front of your body, the other foot behind your body) with a dumbbell in each hand. Lower your body so your knees are at a 90 degree angle. Return to the original standing position. Repeat 8-12 times on each leg.

Good Mornings

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Place your feet hip-width apart and place your hands on each side of your head. Lower your torso as close to parallel to the floor as you can while pushing your hips back. Allow for a slight bend in your knees. Make sure you squeeze your bum! Return to the top and squeeze your bum again. Repeat 8-12 times.

Dumbbell Deadlift

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Place your feet hip-width apart holding one dumbbell in each hand. While squeezing your upper back, lower your hands down the front of your legs. Allow your hips to move back and allow a moderate bend in your knees. Once at the bottom, slowly return to the top keeping your upper back tight and the dumbbells close to your legs. Once you get to the top, squeeze your bum. Repeat 8-12 times.

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Try to do all of these 3 times and you'll be feeling stronger and more toned in no time!


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