The Squat
The squat is one of the best exercises to work your bum. Begin by
standing with your feet hip-distance apart, toes slightly turned out.
Keeping your chest up bend your knees and lower yourself down as far as
you can go, prefereably so your hips are in line with your knees. Make
sure your knees don't go over your toes by pushing your knees outwards
and your bum backwards. Straighten up to complete the move.
The lunge
The lunge can be a static move, or done was a walking lunge, it all
depends on you and the amount of space you have to workout in. Begin by
stepping one foot forward, about hip distance wide. Slowly bend your
knees and lower yourself down until your back knee is touching the floor
and your front knee is bent at a 90 degree angle. Don't let your front
knee go over your toes as this puts too much pressure on your knees.
Return to standing and repeat with the other leg.
The bridge
This move can be done with or without an exercise ball. If you're not
using an exercise ball lie on your back with your knees bent, feet on
the floor and hip distance apart. If you are using a ball lie on your
back and rest your feet on an exercise ball. Breathe in as you lift your
bum slowly off the ground. Keep your arms at your sides for balance,
palms facing down. Hold yourself in the top position with your bum
clenched tightly before lowering down slowly, one vertebrae at a time.
Hip extensions
Get onto all fours on your exercise mat, your knees hip-distance apart
and your hands below your shoulders. Slowly lift your one leg up behind
you, keeping the knee bent and with your foot facing the ceiling. Gently
pulse your leg up into the air, keeping the knee bent at a 90 degree
angle for about eight counts, then lower it back down. Repeat on the
other leg.
The Superman
Begin by getting on all fours on the floor, knees hip-distance apart
and hands beneath the shoulders. Take in a breath and lift one arm out
in front of you and at the same time extend the opposite leg out behind
you. Keep your stomach muscles tight and clench your bum. Hold the
position for a count of eight and then return to the start position.
Repeat with the opposite arm and leg.
-Health24