If you’re fed up of trailing through fitness websites, instagram pages & you tube videos to find that the exercises still leave your bum looking the EXACT same, then these are for you. I have tried SO many different exercises in order to try and get that Kim K bum but these are my top 10 for actually producing results.
Deadlifts- Known by some as the ‘devil’, this exercise is the one which has you struggling to walk down the stairs the next morning. This is because if done correctly, they target your glutes, hamstrings, lower back and abdominal region. The absolute key to performing deadlifts as part of your routine is technique. Your back needs to be kept completely straight throughout, and your head needs to be kept up to ensure maximum results, but also to prevent injury. Using a barbell around 5kg heavier than what you use for your weighted squats will be sufficient.
Jump Squats onto an elevated platform– This exercise is often overlooked but it’s great for targeting your glutes, as well as firming the thighs and calves. If you invest your full efforts into these squats then they can also burn a shedload of calories. As a beginner you should aim for the bench to be around the height of your ankle to your kneecap then as you get more advanced you can increase the height from your ankle to the top of your thigh. Try to use your arms when you lift off to exert more power and make sure you keep your abdominal muscles sucked right in.
‘In/Out’ Squats with Resistance Bands- A fairly modern exercise for your glutes but nonetheless extremely worthwhile. The use of a resistance band is similar to the act of swimming, you are going against the natural force of your muscle which therefore encourages it to build and strengthen the longer you choose to do. You should start with your feet shoulder width apart then jump out with both legs then quickly jump back in ensuring you keep as low as possible to get the most out of the bands.
Weighted Back Squats– The common mistake people can make when it comes to squats is that simply squatting with your own bodyweight only shapes and tones your glutes, effectively making them smaller. Therefore if you’re looking to build up your glute muscles (aka make your bum bigger) then weighted back squats are one of the best ways to do it. If you’re a complete beginner then starting off with a weighted barbell of around 5kg-10kg and then slowly increasing the weight will gradually get you the results you want to see without causing damage to the muscle.
Walking Lunges with Weight- Lunging with a dumbell as you walk intensely works your thighs, hamstrings and your glutes. Using alternate legs then meeting in the middle for around 4 lengths of 10 reps is sufficient for a beginner then as you get more confident you can switch to a heavier weight and increase your reps. This exercise isn’t one which requires extreme strength or power but it certainly enables you to feel the difference in the shaping of your bum.
Weighted Donkey Kicks- This being one of the more difficult exercises you only want to start off with around 10 reps then a break then another 10 reps for your first session. Using the squat cage you should have the barbell at around 15kg-20kg with a mat underneath. On your hands and knees with one leg half bent up against the bar you should use your strength to extend your leg fully, therefore pushing the bar up with you. This exercise directly targets every aspect of your glutes so its not unusual to feel extremely achy after the first time.
Barbell Hip Thrust- Lying on your back you should lay a barbell of around 20kg-25kg across your pelvis then gently thrust your bum up towards the ceiling. When you have gone as high as you can manage you should hold the barbell in place for 3 counts before lowering yourself back down to just above floor level. You should aim to repeat this for 20 reps.
Body Weight Squat Pulses- Doing high intensity Squat Pulse reps as one of your final few exercises will round off your workout nicely by releasing all the tension in the glutes from the heavy weighted squats. Simply place your feet shoulder width apart and squat as low as you can but instead of coming all the way back up to a vertical position you should hold yourself around half way and then continue to pulse for around 20 counts.
Pistol Squat- The Pistol Squat is a key exercise into improving your balance. With one leg planted on the floor and the other horizontal in the air reach out as if you wanted to touch your toes mid-air and then squat to the ground. For your first session 10 reps on each leg will be more than sufficient. This exercise is not only good for your calves, hamstrings and glutes its also good for your abdominal muscles.
3 minute High Gradient Walk on the Treadmill- Generally most people see walking as a way to tone and make their bum smaller rather than increase it in size but a high gradient makes all the difference. Having the gradient on 8/9 on your standard treadmill forces the glutes to work 10 times harder in order to keep up with your legs and vice versa therefore building muscle in nearly every area from the waist down. This exercise will work the best for you either at the beginning of the workout or as a cool down at the end.