Expert Advice submitted by:

Body and Mind Ladies Only Fitness Centre

Are you happy with your bottom? Most of us aren't. They're too small, too big, too saggy, too flabby...the list goes on. 

But the right cardio exercise and weight training activities (like squats) can make a difference to your bum, depending on your body type.

Use these basic yet effective exercises to combat your troublesome bottom.

Squats
Squats are one of the best exercises you can do for your hips, bum and thighs and they're also a functional exercise - helping us build strength for a variety of daily activities.

Here's how to do them:

1. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
2. Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you're sticking your bum out behind you but keep the torso upright and contracted.
3. Press into the heels to stand up.
4. Repeat for two to three sets of 8-16 repetitions 

Bent leg raise
Quadruped hip extensions (or a bent-leg raise while on all fours) comes out on top for targeting the gluteus maximus (sounds like a Roman emperor but means your bottom muscles!). This exercise really allows you to contract the muscles of the glutes.

Here's how to do them:

1. On hands and knees keep the abs tight as you lift one leg up keeping your knee at a 90-degree angle throughout.
2. Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor.
3. Don't arch the back and keep the neck straight.
4. Lower back down and repeat for all reps before switching sides.
5. Add ankle weights for more intensity or, as in this example, hold a light dumbbell behind the knee.
6. Perform one to three sets of 10 to 16 reps according to your fitness level and goals.

Lunges
Lunges are great for targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you're certain to find one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge and, surprisingly, one of the harder versions.

Here's how to do them:

1. Stand in a split stance with feet about three feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
2. Hold weights in each hand for added intensity.
3. Bend the knees and lower the back knee toward the floor keeping the front heel down and the knee directly over the centre of the foot.
4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
5. Don't lock the knees at the top of the movement.
6. Perform one to three sets of 10 to 16 reps according to your fitness level and goals.

For more information on how to get your bottom in tip top shape or for anything else e-mail Bodyandmindladiesgym@manx.net or click here.