how to get a perky bum

4 MOVES TO PERK UP YOUR BUM

You can mix up your butt / leg day workouts by adding some glute activation exercises that really help to switch your butt on during a workout. You can do these at the start to help warm up your glutes specifically before exercising, which will help to make sure that they are engaged throughout your workout. Alternatively, add these to the end of the session to really feel the burn!! Don't be deceived, they may look like simple body weight exercises but these will set your butt on fire!

Perform all of the exercises back to back on one leg. Once you have completed all exercises swap to the other leg (no rest). Do 20 reps per leg x 5:

For example:

LEFT LEG
20 Fire Hydrant
20 Lateral Kick Outs
20 Donkey Kicks
20 Single Leg Glute Bridge

Swap legs no rest 

RIGHT LEG
20 Fire Hydrant
20 Lateral Kick Outs
20 Donkey Kicks
20 Single Leg Glute Bridge

60 secs rest - repeat x 5

fire hydrant
fire hydrant

Fire Hydrant

Start on your hands and knees with hands under your shoulders and knees under your hips, maintaining a neutral spine.
With a 90 degree angle at the knee, raise one leg out to the side as high as you can. Keep the core tight throughout the movement.
Lower the leg to the starting position and repeat. 

how to get a perky bum
how to get a perky bum

Donkey Kick

Start on your hands and knees with hands under your shoulders and knees under your hips, maintaining a neutral spine.
Kick one leg back and drive the heel up towards the ceiling, maintaining a 90 degree angle at the knee.
Squeeze at the top and then lower to the starting position.
Do not let your knee touch the ground before repeating the movement.
Keep the core tight throughout and try not to rock the body as the leg moves.

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how to get a perky bum
how to get a perky bum

Lateral Kick Outs

Start on your hands and knees with hands under your shoulders and knees under your hips, maintaining a neutral spine.
Bend one knee and bring it in towards your chest (starting position).
Keeping the abs tight kick the leg straight out to the side in line with the hip and parallel to the floor, feet flat with toes pointing forwards. 
Bring the knee back in to the starting position and then repeat. Try to keep your arms straight and core tight throughout. 

how to get a perky bum
how to get a perky bum

Single Leg Glute Bridge

Lie on your back with knees bent and feet flat on the floor, arms down by your sides.
Drive through the heels and lift your butt off the ground, keeping the upper body on the floor.
Raise one foot off the floor and extend the leg towards the ceiling with a flat foot (starting position). Use your hands to maintain stability at your sides. 
Keeping one leg straight in the air, lower your butt to just above the ground and then drive through the foot that is planted on the floor to raise your butt back up as high as you can, squeezing your glutes at the top.
Repeat the movement for 20 reps.

how to get a perky bum

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WHY CARBS AREN'T THE ENEMY

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FUEL YOUR BOOTY WITH BREAKFAST

Try a few of our favourite booty building breakfast recipes to fuel up and get a butt like J-Lo!

How to get a perky bum

 

4 MOVES TO PERK UP YOUR BUM

 

You can mix up your butt / leg day workouts by adding some glute activation exercises that really help to switch your butt on during a workout. You can do these at the start to help warm up your glutes specifically before exercising, which will help to make sure that they are engaged throughout your workout. Alternatively, add these to the end of the session to really feel the burn!! Don't be deceived, they may look like simple body weight exercises but these will set your butt on fire!

Perform all of the exercises back to back on one leg. Once you have completed all exercises swap to the other leg (no rest). Do 20 reps per leg x 5:

For example:

LEFT LEG
20 Fire Hydrant
20 Lateral Kick Outs
20 Donkey Kicks
20 Single Leg Glute Bridge

Swap legs no rest 

RIGHT LEG
20 Fire Hydrant
20 Lateral Kick Outs
20 Donkey Kicks
20 Single Leg Glute Bridge

60 secs rest - repeat x 5

Moves to get a perky bum
Moves to get a perky bum

 

Fire Hydrant

Start on your hands and knees with hands under your shoulders and knees under your hips, maintaining a neutral spine.
With a 90 degree angle at the knee, raise one leg out to the side as high as you can. Keep the core tight throughout the movement.
Lower the leg to the starting position and repeat. 

Moves to get a perky bum
Moves to get a perky bum

 

Donkey Kick

Start on your hands and knees with hands under your shoulders and knees under your hips, maintaining a neutral spine.
Kick one leg back and drive the heel up towards the ceiling, maintaining a 90 degree angle at the knee.
Squeeze at the top and then lower to the starting position.
Do not let your knee touch the ground before repeating the movement.
Keep the core tight throughout and try not to rock the body as the leg moves.

Moves to get a perky bum
Moves to get a perky bum

 

Lateral Kicks

Start on your hands and knees with hands under your shoulders and knees under your hips, maintaining a neutral spine.
Bend one knee and bring it in towards your chest (starting position).
Keeping the abs tight kick the leg straight out to the side in line with the hip and parallel to the floor, feet flat with toes pointing forwards. 
Bring the knee back in to the starting position and then repeat.
Try to keep your arms straight and core tight throughout. 

Moves to get a perky bum
Moves to get a perky bum

 

Single Leg Glute Bridge

Lie on your back with knees bent and feet flat on the floor, arms down by your sides.
Drive through the heels and lift your butt off the ground, keeping the upper body on the floor.
Raise one foot off the floor and extend the leg towards the ceiling with a flat foot (starting position). Use your hands to maintain stability at your sides. 
Keeping one leg straight in the air, lower your butt to just above the ground and then drive through the foot that is planted on the floor to raise your butt back up as high as you can, squeezing your glutes at the top.
Repeat the movement for 20 reps.

Moves to get a perky bum

 

- OTHER STORIES -

Why carbs aren't the enemy

WHY CARBS ARE NOT THE ENEMY

Are you cutting out this key food group? Find out why we need to banish carbophobia!

 

Fuel your booty with breakfast

FUEL YOUR BOOTY WITH BREAKFAST

Try a few of our favourite booty building breakfast recipes to fuel up and get a butt like J-Lo!

 

RECOMMENDED PRODUCTS

The Slender Blend

Shop

IBCAA

Shop

Slender Protein Porridge

Shop

The Slender Collection

Shop

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