If you dream of having a perfect bum but you never seem to have the time to work out, the following list of exercises that you can perform while watching your favorite TV program should be perfect for you.
Get on your hands and knees in front of the TV, with your knees bent at 90 degrees. Keeping your knee bent, lift your left leg back and up, so that your foot is higher than your head. At the top of the movement, squeeze your left buttock muscles then return to your original position. Do this 10 to 12 times then repeat with the right leg. Good for hamstrings and glutes.
The split squat exercise requires the use of an aerobic step. With your back to the step, move your left foot back, placing the ball of the foot on the step. At the same time, step forward with your right leg so you look like you are at the low point of a wide lunge movement. Try to get your right knee as close to the floor as you can, by bending both knees, before returning to the starting position. This exercise targets both the glutes and quads. Do this exercise 10-15 times on each side.
Straight-Back, Stiff-Leg Deadlift
You need a barbell for this exercise but start with a light weight until you feel comfortable, to avoid injury to your back. Hold the bar in front of you, arms extended and loose, with an overhand grip. Keeping your back straight, lower the bar as far as you can towards your feet by bending your hips. You can bend your knees slightly too but the focus should be on your hips. Then return to your original position, straightening first your hips, then your knees. Great for the glutes and works the hamstrings too.