Two of the best exercises to strengthen and tone your bottom without the gym

p

Top exercises to lift and sculpt your bottom

Our bottoms are the largest muscle groups of the body and it's important to strengthen it - not only will it become more toned up, it means it will also mean the body will recruit this muscle when you perform activities such as walking or jogging. These two exercises will help strengthen your bottom and a strong bottom is a toned bottom.

Mini Band Ankle Walks

How to:
1. Start by placing a mini band around your ankles or tie a resistance band around your ankles (with so that your feet are just less than shoulder width apart with the band stretched). Stand with your feet parallel.
2. Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again.
3. Repeat this movement for the desired reps or distance.
4. Repeat with the other leg.
5. Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise.
It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.

Dosage: 2 sets of 10-12

Supine hip extension with resistance band

How to:
1. Lie on the floor and place a resistance band across your waist and pin it to the floor with your hands.
2. Extend your hips up towards the ceiling keeping your feet and back on the ground.
3. Return to the starting position and repeat.

Dosage: 2 sets of 10-12

So what do you think? I’d love to hear your comments or answer your questions - post feedback or leave your comments, or feel free to forward this blogpost to your Mummy friends.