4 Of the Best Bum Exercises for Women Who Want a Sexy Rear

4 Of the Best Bum Exercises for Women Who Want a Sexy Rear

By Howard Standring

Whether you call it your bum or your butt every woman I know wants to know how to get a firm sexy rear that can fit easily into the tightest jean or trousers yet still looks great on the beach. The beauty about training this part of the body is that all you really need are simple bum exercises using your body weight that you can do anywhere so there is no excuse if you don't go to a gym.

There are lots of great exercises but I prefer the ones where you are standing up as they work the bum and thighs harder and are more challenging so better for burning calories. So with that in mind here are 4 of my favourite bum exercises.

Wide stance squat - Place your legs in a wide stance then lower your body and push your hips back while keeping your glutes contracted. By taking a wide stance you will find it more easy to push your hips back so you can maintain better form and work the back of your legs more as you squat.

Split squat. For this bum exercise place one foot forward and one backwards. The back leg should be resting on the ball of your foot. Keep your upper body straight then lower the hips straight down so the back knee is just off the floor. Keep the buttock tight then push through the front foot to come back up. You will feel most of the tension in the front glute and thigh.

Reverse lunge - This is a little more dynamic than the first two as it involves movement. Basically you step backward then drop your hips straight down keeping your torso erect. At the bottom of the movement contract your bum then step back up. This one will start to get the heart racing.

Step-Up on a Bench- This exercise is actually more challenging than it looks especially when using any form of weights. To make your bum work harder the trick is to stand further away from the bench. Most people stand too close and end up putting the emphasis on the front of the thigh as you perform the step up. So to get maximum effect in your butt start away from the bench then as you step upwards drive your weight through the heel. As you return take your time and use the back of the thigh to control your body. I like to keep the front foot on the bench for the duration of the set to maintain tension.

These 4 bum exercises are the main ones you will use in any workout. What changes is that you can do different variations of each one to make it harder and you progress. Also for added difficulty use dumbbells, medicine balls or any other free-weight. I would recommend starting off with 8-12 reps of each exercise then for more intensity start to do them in a circuit type fashion with no rest between each exercise. Whatever you choose you are on the way to a firmer and sexier rear.

I am Howard Standring a Personal Trainer who lives in Southern Spain. I coach and advice men and women of all ages to help them achieve a lean attractive body that lasts for life.

For more workouts, advanced fat loss tips and muscle building advice to look like a Hollywood star or fashion model visit my blog http://www.energiafitness.com.

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