10 ways to firm your bum - Part 2
Firm your bum: Join a class
Working out with other people is a great way to stay motivated and make friends. A high-energy aerobics class will help burn fat but best for the bum is a step aerobics class. Spinning and legs, bums and tums are also good classes to firm the bum.
Firm your bum: Lunges
You can do lunges while watching your favourite telly programme or a DVD, so there's no excuse!
1. Step one leg forward by about a foot.
2. Put your hands on your hips, bend your legs and lower yourself until your back knee nearly touches the floor.
3. Tighten your bum muscles throughout the exercise. Repeat 20 times on each leg.
If you want to make this exercise tougher hold some hand weights too.
Firm your bum: 6 Pelvic lift
This is a great exercise for your bum, lower back and your pelvic muscles (good if you need to tone up your pelvic floor after having a baby).
1. Lie on your back with your knees bent and feet flat on the floor.
2. Keep your arms down by your sides and slowly lift your bum off the ground and push your pelvis toward the ceiling. Make sure you don't use your shoulders or your back to pull yourself up.
3. Stay in the position for a slow count of 10. You should feel the stretch and burn in your thighs, bum and pelvis.
4. Lower yourself down slowly, using your thigh and bum muscles.
Firm your bum: Straight bum squeeze
If you're feeling really lazy and tired from the exercises so far you could do this exercise in bed!
1. Lie on your stomach, with your head resting on your arms.
2. Keep your legs together and slowly lift your legs up, pointing your heels towards the ceiling.
3. Hold your legs in this position for three to five seconds, then slowly lower legs back to the starting position.
4. Don't worry if you can only raise your legs an inch or two off the floor, this is quite a tough exercise. Repeat up to 10 times.
Firm your bum: The donkey
No, it's not a sexual position, it's an exercise!
1. Start on all fours, make sure your back is straight, pull in your tummy and keep it firm.
2. Lift one leg up, keeping your knee bent and your foot flat, so that the sole of your foot points towards the ceiling.
3. Bring your leg back down and stay in the position but swap legs.
4. Do the same with your other leg. If it feels too easy, you're not doing it right, take it slowly and you'll feel more of a burn. Repeat on each leg 10-12 times.
By Louise O'Connell
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cam, 7 months
Hi, have just read the firm your bum article(s). I think the tips are all excellent but I do have just one comment to make about the pelvic floor exercises. The one you describe is great for firming glutes but will NOT strengthen the pelvic floor muscles. You need to do very specific pelvic floor exercises for this - just wanted to point this out as ladies may be disappointed that this exercise doesn't work for that area. P.S. I am a qualified fitness instructor (before children I might add!) and have had some pelvic floor issues since giving birth so I've been doing pelvic floor exercises for some time. Just wanted to let you know that I am qualified to comment. C
Report this commentmrs margarette mckeown, about 1 year
i have just tryed the bingo wings and firm your bum execises and i found them very good for me not to hard and could be done at any time; watching tv, cooking, and doing the house work so thank you for a few ideas for me to use
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nadia jay, 6 months
Hi, i need to loose weight on my hips, thighs and Bum. ive been traning for 2 years and i have not lost any weight. i feel im gainning more weight den loosing it, im 29 years old female, 5'5, a size 10 and have fat thighs and a big bum...i dont eat much fatty food. pls dont think i wanna be a size zero, all i wanna do is tonne up... this is what i eat: morning its cearal, afternoon sandwish / bread and beans 4pm: crisp or drink tea. 8pm: chapati and curry. i train at the gym 5/6 times a week.. for an hr, cross trainner or running.. as im not loosing anthing i just wanna giving up. can u pls advise urgently.
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