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.
Using the aerobic step again, simply step onto it with one foot, pushing through the heel to lift your whole body and the other foot up as well. Step back down, leading with the other foot and repeat 10 times. Then do it all over again, starting on the other foot. This exercise primarily targets the calves and glutes.
Heel Lift Squat
With your feet about the width of your hips apart, lift your left heel clear of the floor. Now lower your bum by pushing back with your hips, raising your arms in the air at the same time. When your thighs are roughly parallel to the floor, return to the starting position. After 10 reps with your left heel raised, do the same with your right heel off the floor. Works quads and glutes.
Single Leg Glute Bridge
Lie on the floor with bent knees, as if you were going to perform sit ups. Extend your left leg and lift your butt off the floor by squeezing your glutes and raising your hips, before lowering it back to the floor again. Aim for 15 repetitions on each leg. This exercise will give your core a work out as well as your glutes.
Plank Leg Lifts
Assume the plank position, with straight arms, shoulders, elbows and wrists all in a line. Bend your left leg at the knee, to 90 degrees, at the same time as bending the right knee slightly. Now push your left foot up towards the ceiling before bringing it back down so that your left knee is level with your right knee. Repeat this 10 to 15 times then change sides. Squeeze your glutes as you lift your foot towards the ceiling, to maximize the benefit.
Two-Legged Glute Bridge
Assume the same position as for the single leg version described in the single leg glute bridge, but instead of extending one leg, simply lift your body off the floor using your hips, going as high as possible while keeping your shoulders off the floor. Using a light weight to add resistance, holding it in front of your pelvis, 2 or 3 sets of 10 to 15 reps of this exercise should be more than enough to really activate your glutes.
Lying Side Leg Kicks
Lie on your left side, legs extended and slightly in front of your torso. Raise right leg to hip height before kicking it forward at right angles to your body. Return to starting position and repeat 10 to 15 times. Lie on your right side and do the same with the other leg. Works your glutes and thigh muscles.
Sumo Squat with Free Weight
Using either a kettlebell or a dumbbell, assume a very wide stance, like a sumo wrestler getting ready to fight. With feet pointed outwards at a 45-degree angle and the weight held in front of you (loose arms hanging down, not rigid), push your hips back while bending your knees to see how low you can get. When you feel you have gone as far as you can, or just before the weight touches the floor, whichever comes first, return to the starting position. Do 3 or 4 sets of 10 to 15 reps if you can.
What are you waiting for?
Whenever you’re sitting on the sofa watching TV, try getting off your bum and doing a few of these exercises! Before you know it, you will want to be standing all the time so everybody can see what a great butt you have.