Get the sculpted silhouette that you had in your 20s with these speedy moves to blitz your bum
The muscles in our bottom can become lazy with all the sitting down we do, but this super-quick toning workout will whip them into shape. We know you’re short on time, so our six simple moves target your glutes (bum) in one go for maximum impact. Ready to see results? First, familiarise yourself with the technique for each move and then gradually build up the time that you work out – if you make this routine a regular part of your day, you’ll soon have a perkier-looking bum and feel slimmer in your clothes, too.
6 moves to master
These cardio and strength exercises will tone up your bum muscles, while boosting your strength, agility and revving up your metabolism, says fitness trainer Faya Nilsson. ‘They’ll also help protect your joints long-term.’
Start by doing each move six to 10 times with 30 seconds rest in between. Do this for six days, giving yourself a rest day. Then build up until you can do the series of moves for one minute at a time before going on to the next.
1 Squat
Stand with your feet hip-width apart. Keeping your feet flat and back straight, lower into a sitting position as far as you can go. Lift your arms out in front of you, fingers pointing forwards, to help keep your balance. Hold for three seconds, push your heels into the floor and drive back up.
2 Lunge
Stand with your feet hip-width apart. Keeping your feet facing forwards, step your right leg forwards and bend your legs so that they both form right angles. Drive through your back leg and return to the starting position. Repeat on the other side.
3 Squat jump
Perform the squat move but instead of slowly returning to the start position, when you’re in the squat, swing your arms back to create momentum and jump up as high as
