1. Squats
Good old traditional squats are simply one of the best exercises you can do for your butt, thighs and hips. There are several variations of squats, ranging from standard squats with your feet hip width apart or with your feet pointed slightly outwards to positioning your feet slightly wider. You can also employ the use of a chair or bench to act as a marker when squatting. If you add Dumbbells, resistance bands and core boards will stimulate your target areas even more. For the purpose of how to perform a regular squat using a chair, stand with feet hip width apart and with your arm folded across your chest squat down by bending your knees. Keep your back straight, abs tight and knees behind your toes. Let your butt lightly touch chair and squeeze your butt to extend up again. Repeat for 2-3 sets of 12-15 reps. Over time, try adding weights or resistance bands for more intensity.
2. Step Ups
This is a popular tried and tested exercise that really target the glutes. For step ups, you simply place one foot on a step or platform of at least 12 to 15 inches high. En sure your knee is bent to 90 degrees or less for safety.
Start by pushing through the heel onto the platform. For maximum effect, focus all your weight on the stepping leg. On the downward movement, lower down softly, barely touching your toes of the other leg to the floor. You’ll notice the difference when you take it slow and concentrate on the working leg. Try 2-3 sets of 12-15 reps on each leg.
3. Lunges
This is such a dynamic exercise as it recruits so many muscles at the same time. When performing this exercise, the front leg works the glutes and hamstrings while on the back leg, you’ll work the quads and calves. What’s also great about lunges is the variations you can attempt such as: Front lunges, walking lunges, reverse lunges, side to side lunges and wheel lunges (front, side, reverse). You can also elevate the back foot on a step or platform for a tougher workout on both legs.
4. Standing Abduction
Start by attaching an ankle weight to your right ankle. Stand with your feet together and grasp a sturdy, stationary object such as a post or doorway for support. Bring your right leg directly out to the side as far as comfortably possible. Squeeze your glutes and then slowly return the weight along the same direction to return to the start position. After finishing 12-15 repetitions, repeat the process on your left.
5. One Legged Deadlifts
These are highly effective for your glutes, lower back and hamstrings, but this single legged version is ideal to add intensity to the exercise and engage your stabiliser muscles to keep your body balanced. Form is paramount and you should avoid this exercise if you have back problems. To perform this move, take the left leg back slightly, lightly resting on the toe. With some weights in front of the thighs, tilt from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and ensure you keep the abs contracted to protect your back. Squeeze your glutes of the working leg to raise back up. Do 10 to 12 reps then change legs.
6. Standing Leg Curl
Before you start, attach an ankle weight to your right ankle. Grasp onto a stationary object for support. Slowly curl your right foot upwards and behind you, stopping just short of touching your right glute or as far as comfortably possible. Squeeze your right hamstring and then slowly lower the foot, returning back to the start position. After performing 12-15 repetitions, repeat the same on your left.
7. Unilateral Hip Extension
Begin by placing your left knee on the bottom of an incline bench. Bend your elbows and place your forearms across the top of the bench so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then slowly lower your right leg, returning back to the start position. After performing 12-15 repetitions, repeat the process on your left. Adding ankle weights enhances the effect of this exercise.
8. Floor Kicks
Assume the all fours position, distributing your weight over your hands and knees. Keep your left knee on the floor, while extending your right leg behind your body just short of touching the floor. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Squeeze your glutes and then lower the right leg, returning to the start position. After performing 12-15 repetitions, repeat the process on your left. Again, add some ankle weights to maximise the effect.
9. Kneeling Abduction
Begin by strapping an ankle weight to your right ankle. Kneel on the ground, assuming the all fours position. Keeping your right leg bent, raise it to the side as high as comfortably possible. Squeeze to contract your glute muscles and then slowly return the right leg back to the start position. After finishing 12-15 repetitions, swap over to repeat the process on your left.
10. Lying Abduction
Start off by strapping an ankle weight to your right leg. Lie down on your left side. Bend your left leg at a right angle and bring your left foot to rest beneath your right knee. Keeping your right leg straight, slowly raise it as high as possible. Squeeze your glutes and slowly lower to return to the start position. After finishing 12-15 repetitions turn over and repeat the process on your left.
Remember: If you are unsure before beginning any new exercise program you should consult your doctor.
Cornel Chin is a Celebrity Fitness Trouble Shooter to the Stars with more than 20 years of experience as a fitness professional. As a leading fitness expert, his unique fitness skills have been highly sought after by A list celebrities such as Leonardo DiCaprio, Colin Firth, Audrey Tautou and Tilda Swinton. He is a frequent guest on numerous television and radio shows throughout and regularly contributes to a host of leading international publications. He is also the author of several popular fitness books which are endorsed by my famous clients.
Cornel’s new book Celebrity Body on a Budget is available now!