Don’t let your desk job get the better
of your bum. Use these moves to lift and sculpt your way to rear of the year
If you’re dreaming of a bottom so
bootylicious that even Beyoncé would be impressed with your assets, you need to
sharpen up your lower-body workouts - especially if you’re one of the 15
million Brits who’s chained to their desk each day. A sedentary lifestyle isn’t
just bad for your health, research shows that sitting all day really can cause
your butt to spread! The study from Tel Aviv University found that sitting for
long periods of time makes you more likely to pack fat onto your back side as
the ; pressure on your bottom speeds up the development of pre-adipocyte cells
(the precursor to fat cells) into fat, and allows them to produce more. This is
particularly bad news for us ladies, as we’re already programmed to store more
fat around our bottom and thighs than men, who are more likely to carry fat
around the waist.
Although having a large bottom isn’t as big
a threat to your health as a spare tyre around your middle, remaining in a
seated position for extended amounts of time can cause the muscles at the front
of the hips to tighten up, making the muscles in the bottom weaker. This could
end up creating a muscle imbalance that has the potential to surface in several
different ways, from injuring yourself during sport to developing joint and
back pain, or even issues with movement (not to mention a less-than-pert
bottom!).
The good news is, you can save yourself
from the dreaded ‘desk derrières by adding our brilliant booty moves to your
regular workout routine. Fat in this area might be quicker to build up, but
it’s also far easier to shift than a jelly belly! This workout will help tone
lacklustre bum muscles and build a stronger and perkier backside in no time.
Beginners and anyone looking for a speedy
shape-up should try five of these moves at a time, added onto another workout.
If you’re keen for a longer butt-blasting challenge, try all 10 moves in one
workout with 30 seconds’ rest between each set.
Beginner: 2 x 6 reps
Intermediate: 4 x 6 reps
Advanced: 4 x 8 reps
One-legged bridge
Areas trained: bottom, core, rear thighs
Areas
trained: bottom, core, rear thighs
Technique
·
Lie on your back with one foot close to your
bottom and the other extended toward the ceiling.
·
Squeeze your bottom and lift your hips off the
floor so your body forms a straight line all the way from your knees to your
shoulders.
·
Lower and repeat. Change legs with each set.
Three-legged downward dog
Areas trained: bottom, shoulders
Areas
trained: bottom, shoulders
Technique
·
Start in downward dog position, with your body
in an upside down ‘V’ shape, and your back and legs straight.
·
Lift one leg up toward the ceiling without
twisting your hips.
·
Hold this position for five breaths, then return
to the starting position. Change legs with each set.
Squat
Areas trained: bottom, legs
Areas
trained: bottom, legs
Technique
·
Stand with your feet hip-width apart. Bend your
hips and knees, pushing your bottom out behind you until your thighs are
parallel to the floor, or just lower.
·
Engage your core muscles and exhale as you push
back up to the starting position. Repeat.
Kettle bell swing
Areas trained: bottom, stomach shoulders,
back
Areas
trained: bottom, stomach shoulders, back
Technique
·
Stand with your feet hip-width apart. Holding a
kettle bell with your arms extended towards the floor, bend at your hips and
knees, allowing the kettle bell to drop between your legs.
·
Engage your core muscles and quickly straighten
up, thrusting your hips forward and squeezing your bottom to swing the kettle
bell up to eye level.
·
As the kettle bell swings back down, reverse the
movement to bend at your hips and knees once again, then repeat the exercise in
a fluid motion.
All-fours kickback
Areas trained: bottom, core
Areas
trained: bottom, core
Technique
·
Kneeling on all fours, place your hands under
your shoulders and your knees under your hips.
·
Kick one leg up into the air. Lower your leg
back to the starting position without touching the floor and repeat.
·
Change legs with each set.
Flutter kick
Area trained: bottom
Area
trained: bottom
Technique
·
Lie on your stomach on a mat.
·
Lift your legs off the floor a few inches and
kick them up and down, squeezing your bottom throughout. One kick on each leg
equals one rep.
Stability ball bridge
Areas trained: bottom, rear thighs, core
Areas
trained: bottom, rear thighs, core
Technique
·
Lie on your back with your feet on a stability
ball close to your bottom.
·
Raise your hips to form a straight line from
your knees to shoulders.
·
Lower your body and repeat.
Donkey kick
Area trained: bottom
Area
trained: bottom
Technique
·
Shift your weight onto one foot then kick your
other leg out behind you, keeping it relatively straight. Try not to tilt your
hips forward as you move.
·
Lower your leg and repeat the move. Change legs
with each set.
Step-up
Areas trained: bottom, legs
Technique
·
Stand with one foot on a step or bench in front
of you.
·
Shift all your weight onto the front leg and
step up.
·
Lower back to the starting position and repeat
the exercise. Change legs with each set.
Clam
Areas trained: bottom, thighs
Technique
·
Lie on your side with your upper body supported
on your elbow, keeping your legs bent and stacked on top of one another.
·
Keeping your feet together, lift your top knee.
·
Lower and repeat. Change sides with each set.
