Lose the droopy booty and get a perfectly toned posterior with this 10-minute firm butt workout.
These exercises from physiotherapist Nick Sinfield strengthen your buttocks, thighs and back.
Before you begin, get limber with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.
Target: back and legs
Stand with your feet shoulder-width apart, feet facing forwards and hands stretched out in front. Lower yourself by bending your knees as if you were preparing to sit down on a chair. Go down as far as feels comfortable, aiming to get your thighs parallel to the floor. Slowly rise up to the starting position and repeat 8 to 10 times.
- Keep your back straight and look forwards.
- Keep your weight equal between toes and heels.
- Don’t let your knees extend over your toes.
Side-lying leg raise
Target: buttocks and lower back
Lie on your right side with your right knee bent at 90 degrees and your left leg straight and in line with your back. Press your left fingers into the top of your buttock to keep your left hip slightly tilting forward. Raise your left leg as far as you can without letting your hips tilt back. Slowly lower to the starting position. Perform 8 to 10 times and repeat on the other side.