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Exercises Designed To Give You A Perky Bum

squat

Women would love to have a perky bum. We are constantly bombarded in the media with images of J-Lo and her “booty,” Tyra Banks who shows her student models how to push their toosh, and stories of the amazing “Brazilian butt.” Indeed, butt-lift surgery is becoming an incredibly popular cosmetic procedure. However, going under the knife should always be a last resort option. You can actually have that beautiful tooshy by doing some great exercises and workouts. Let’s take a look at some of the things you can do to really work that derriere.

The Arabesque

The arabesque is a classical ballet move that really works the muscles in your rear end. Best of all, you don’t need to know all the steps in Swan Lake or even own your own dance studio to do this move. All you need is a bit of space and a chair and you can get to grips with the arabesque.

Hold onto the back of a chair. Start with your feet in first position, heels touching together, toes apart in a narrow V. Bend your knees, squeeze your glutes together and tuck your tailbone forward. Extend your right leg back 45 degrees and reach your right arm forward at shoulder height.

You need to do sets of 16 reps to really start feeling the effect, swapping your legs over as you go along. It is such an easy move to do, but the effects are absolutely stunning. It works your core muscles as well, which is always beneficial.

Lungeslunge

To do lunges, you need even less equipment. Some women have managed to incorporate lunges in everything that they do, for instance, while they mow the lawn or do the ironing. Best of all, you can work yourself hard by holding dumbbells in your arms. You have to make sure that you get the move right in terms of your body position but you will feel whether or not you’re doing your lunges right by the pressure in your muscles.

Step forward, bending at the hip, knee and ankle, shifting most of your weight to the front leg; do not allow back knee to touch the ground. Keep your chest up and don’t bend forward at the waist. Push back to starting position pushing through the front heel.

You need to do sets of 15 reps on each of your legs in order for this to be really effective. However, you are likely to find that you can easily do more. There is no such thing as too many lunges, particularly because you can do them in so many different situations. You can even do lunge walks if you wanted to.

Squats

Finally, there are squats. Again, no equipment is needed for this and you can do it at any point during the day. If you’re at work waiting for the kettle to boil, for instance, you can easily do a couple of squats.

With your hands in prayer position, hinge your hips back and your torso forwards from the hips. Extend your arms overhead so that your ears are in line with your biceps. Pulse your arms, making small up and down movements.

Do sets of 20 to 30 squats to really feel the burn. This exercise mainly works out your thigh muscles, but these are vital in terms of making sure your butt perks up as well. Furthermore, squats work on your core, which means you are taking steps towards developing that amazing six pack as well. Repeat as often as you can, while you’re waiting for the bus or even in the shower, for instance.

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Written by Ingrid Macher

Certified Health Coach, Certified Personal Trainer, Fitness Motivator - I have a passion for helping people change their lives. I started out helping my friends and now I give advice and tips to perfect strangers who have now become my friends. I love what I do and I wouldn’t change my life even if I could. This kind of happy is truly a gift and I’ll do whatever it takes to be able to give this gift to others.

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