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Glute Exercises

guteGive your bottom a natural lift with this bum-toning workout

Want a firm bum in a flash? Try a few of our favourite glute exercises and feel the burn. Perform 3 sets of 10 reps of each move, taking 30-60 seconds rest between each set. Adjust the weight used according to your ability.

Glute bridge

-Lie on the floor with legs bent, feet close to your bottom hip-width apart.

-Lift your hips up off the ground as high as you can.

-Lower and repeat.

Top tip: To make this move harder, keep one leg in the air for a full set, then repeat with the other leg raised.

Squat

-With feet shoulder-width apart or slightly wider, hold a dumbbell in each hand or rest a barbell behind the top of your shoulders, holding it in place throughout.

-Bend at the hips and knees to lower your bottom towards the floor behind you as low as possible, keeping knees in line with toes and heels firmly on the floor.

-Push up through the heels to extend back to the start.

Safety tip: Keep your gaze straight ahead, shoulders back and chest up throughout.

Kettlebell swing

-With feet hip-width apart, take hold of a kettlebell by the top of the handle with both hands and arms straight, palms facing you.

-Bend at the hips and knees, allowing the kettlebell to swing through your legs, then explosively extend the legs and hips to swing the kettlebell out in front of you until around eye-height.

-Allow the kettlebell to lower back in between your legs as you bend at the hips and knees again to control it, then repeat the move again in a fluid motion.

Top tip: Keep a flat back throughout the whole set.

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