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.