4 key exercises for a firm bum

Get those glutes working overtime with this butt workout from personal trainer AJ Govoni.

What’s in it for you: A higher, shapelier, tighter tush.

How it works: Run through all four exercises on one leg first, then do the same on the other side. Why? “Because we’re using just our body weight, and because the butt is a stronger, larger muscle group, we want to really exhaust it. This will build it, shape it and tone it from all areas,” Govoni says.

Book it in: For best results, do three sets (run through on both legs three times) twice a week. Burn, booty burn!

1. Squat and run

How to

With feet together, lower down into a squat and shift weight into your right heel.

Maintaining a squat, tap your left leg back behind you (as shown in picture A).

Tap left foot back to right (shown in picture B).

Repeat while holding the squat in the right leg the whole time.

Do 20 reps and switch legs.

Read more: CLICK HERE

2. Standing donkey kick

Lower into a one-legged squat (same position as in your squat and run). Place weight into your right heel and keep knees side by side. Lift your left heel off the ground (picture A) and extend leg behind you.

Pull leg back into starting position, keeping it off the ground. Hold your last rep up and pulse for 10 more reps.

Reps: 20

3. Booty cross-over

Begin on all fours. Extend left leg out behind you (picture A). Kick left leg up (picture B), then cross it over your right leg (picture C).

Lift leg back up to centre and lower down to starting position. Hold the last repetition up at the centre (picture B) and pulse up for 10 more reps. Swap legs.

Leg extension with hip thrust

Begin with your back on the mat, knees bent at 90 degrees. Extend left leg straight up and lift your hips off the mat (picture A).

Pull left knee into your chest while keeping your hips off the ground (picture B).

Extend left leg straight out at a 45-degree angle, keeping knees at same height, side by side (picture C). Pull leg back to centre and lower hips down.

At the last rep, hold position A and pulse up for 10 more reps, really squeezing your glutes at the top. Swap legs.

Reps: 10

Read more: CLICK HERE