As loathsome as the bikini body phenomenon is, there’s an itsy-bitsy teeny-weeny part of us that still wants to ensure we look our absolute best on the beach this summer.
But endless squats can get horribly boring and, as they’re only toning your glutes in one particular direction, they won’t actually give you that Kardashian-esque behind you've secretly been hankering for.
If you’re keen to tone up your derriere, you’ll need to diversify your moves. Try these booty-toning exercises to ensure your bum is as perky and twerk-able as possible when it’s time to hit the beach. And on the plus side, strong glutes will also benefit your running form.
Begin on all fours with your wrists under your shoulders. Lift one leg behind you, keeping your knee bent at a right angle, as if to place your foot against the ceiling. Push it slowly up as far as you can without bending your back. Return slowly to the start position. Repeat 15 times, then change legs.
Open the door
Begin on all fours with your wrists under your shoulders. Lift one knee off the floor. Open your leg out to the side, hinging at the hip and maintaining the 90 degree angle in your knee. Return the leg slowly to the floor. Repeat 15 times, then change legs.
Glute bridge heel raises
Lie on your back with your arms by your sides and your legs bent, your feet fairly close to your bum. Press your feet down into the mat and bridge up. Raise one heel, and then lower it, raising the other heel. Continue with this walking action, keeping your hips raised and steady. Repeat 15 times, take a break, and then do another set.
Stand with your feet shoulder width apart, and your hands clasped together in front of you. Lunge forward with your right leg, checking your right knee is at a right angle. Jump up and switch legs, bending low into the lunge. Repeat 15 times, take a break, and then do another set.
Glute bridge single leg raises
Lie on your back with your arms by your sides and your legs bent, your feet fairly close to your bum. Put one leg out straight and press into the other foot to raise your hips off the ground. Keep your leg at a 45 degree angle, and lower your hips almost to the ground, then raise again. Repeat 15 times, then change legs.
Squat lunge balance
This one is fun and challenging. Stand with your feet shoulder-width apart and sit back into a squat, bringing your hands up to clasp together near your chin.
Then extend your left leg straight out behind and reach your arms forward so your body is in a T shape, Keep the supporting leg slightly bent. Return to a squat position, and repeat with the other leg. Do 10 on each side.
Carry out these exercises once through and then repeat. If you do the whole routine two to three times a week, before you know it you’ll have buns of steel. And as an added bonus you should see improvements in your running as you strengthen your glutes: the runner’s powerhouse.
To kick start your quest for a peachy bum, try our 30-day glute challenge!