It’s hard to ignore the amount of Instagram pages full of perky booty pics that make it look easy to get that peach on.
They’re generally posing in front of mirrors and will usually be promoting fitness products, but one things for sure, they don’t help our self-esteem.
I’ll let you in on a little secret though, they may make it look effortless, but many of these girls are putting in some serious work in the background. They’ll be training hard and eating right every day, before slaving over taking the perfect pic.
If you’ve not been blessed with a natural booty of beauty, congratulations you’re in the majority. There is however a way you can target your butt through specific exercises that increase your likelihood of growing a peach perfect bottom.
We’ve thrown together a handful of the best bum workouts you can incorporate into your own routine.
Considered to be one of the core exercises of any training plan, the barbell deadlift tackles multiple muscles around your derriere. It hits the glutes, hamstrings, lower back and quads, all those places needed to firm up your butt.
Step 1. Get into squat position (legs shoulder width apart, back straight, knees at 90-degree angle) and grab the barbell with your hands in-line with your feet.
Step 2. With your chest up and shoulders slowly lift the bar, keeping your head straight and looking ahead.
Step 3. Keep the weight on your heels and slowly lift until thigh level, keeping the bar as close to your body as you can throughout the entire movement.
Step 4. Pause at the top of the movement and slowly return the bar to the starting position, and repeat.
This exercise is awesome, and even better, you can do it whilst lying down or even in bed (just don’t nod off). That being said, don’t be lured into thinking it’s easy, this is an intense workout to get buns of steel.
Step 1. Lie on one side of your body with your legs bent at 90-degrees and in an almost seated position.
Step 2. Keeping your legs on top of one another, slowly raise the knee of your top leg and open up (like a clam shell).
Step 3. Keep your heels together throughout, and squeeze your bum muscles to power your movement.
Step 4. Lower your leg back to the starting position and repeat (changing sides when necessary).
The barbell squat is the destroyer of muscles, it’s seen as the holy grail of leg exercises, but it also works a treat on toning your bum. Squatting engages your core muscles, legs, calves and glutes, making it an absolute must for weekly training.
Step 1. Begin with the barbell resting across your traps (the muscles behind your neck), and keep your chest up and head facing forwards.
Step 2. Make sure your feet are planted at a shoulder-width distance and slightly turn your feet outwards.
Step 3. Slowly bend your knees and lower yourself down whilst keeping your knees in line with your feet (keep your upper body as upright and straight as possible).
Step 4. Continue the movement until your upper legs contact your lower legs, with your weight on the front of your heel.
Step 5. Once your legs make contact, reverse the movement and push the weight back upwards.
If you’d like to add more to your workouts and maximise your efforts, we are fully qualified personal trainers and we can tailor your workout program to suit your goals.
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