Asking what the perfect bum is, is like asking how you’d like your steak. It is a massively broad spectrum defined by everyone's own personal taste. Some like a ribeye, sirloin, fillet, or the good old RUMP. What actually defines the perfect booty? Upon googling the perfect bum workout out turns up a whopping 14,6 MILLION results!
So, what is a bum? The bum is the largest muscle in your body, known as the Gluteus Maximus and one of the most passive-aggressive weapons on the female body. Social Media has changed the perception of the perfect booty from the smaller the better to the toned, juicy peach.
So, What Constitutes The Perfect Bum Workout?
What great exercise comes down to is simply isolating the muscle group to focus all efforts on that certain muscle. Basically, working out is similar to drinking a scotch, neat, double, and feel the burn! The great thing about leg and bum workouts is that you generally only need your body weight to do them, so bathroom squats for the win!
What Can I Add To Enhance My Workout?
There is however a great tool to add into your workout regime called the resistance band. Previously known as the piece of rubber your physio would give you and you would just stuff in your sock draw. Well, perhaps your physio was right in the first place. A resistance band is inexpensive and one of the most convenient items of workout equipment you can own. The band is used to create, exactly as the name describes, resistance. But why is this important?
Resistance helps to get full muscle fibre recruitment; in layman's terms it forces the muscles to contract more and therefore giving you better results faster.
Not only will the band increase the burn but will also increase bone strength.
5 Moves To Get The Perfect Bum Below:
1. Squat But More Specifically - Sumo Squat
Firstly, no, I'm not calling you fat and no, you're not about to wrestle anyone.. unless you want to. Begin with your feet slightly wider than shoulder-width apart and toes pointed outward (think Jean Claude van Damme in his ballerina prime.). Lift your left heel, toes still touching the ground and with control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. Pause, then press into your right heel to stand up into the starting position to complete one rep. We suggest a repetition of 15 to ensure those muscles really start to burn. If using the resistance band pull the band up mid-thigh to ensure the muscles needing to be targeted are being engaged.
2. Hydrant And Extension
Most aptly named of the lot, begin on all fours with your knees hip-width apart and your shoulders over your wrists. Literal doggy-style, keeping your knees bent at a 90-degree angle and your mind out the gutter, lift your right leg out to hip height then extend your raised leg straight out to the side. Pause before you bend your knee again and bring your leg back to starting position to complete one rep.
Remember whilst doing this workout to keep squeezing those bum cheeks, this activates the muscles and helps you get that perfectly toned booty.
Repetition wise do these 15 times on each side. For a more intense burn, use your resistance band and place it just above the knees, this time you will really be feeling the burn!
3. Donkey Kick
Look out for the hubby while doing this.. or don't, all depends on his recent behaviour. Go down on your hands and knees and extend your leg straight out and behind, ankle going above your head, hold for 5 seconds, and slowly return to the starting position, and repeat with the other leg, continue until both legs are done and you are back on your knees, praying for the burning to stop.
Perks of this workout is that it strengthens the hip flexors as well as the quads and bum. Again, remember to keep squeezing the core and leg muscles whilst doing the workout.
Repeat with each leg 15 times or until the burn becomes a little too hot to handle. If you are using a resistance band with the donkey kick you are able to place it in two different ways, use whichever feels most comfortable for you! The first way is to place the band just above the knees as with the hydrant and extension. The second way is to put the one side of the band above your knee and the other side on the underneath of the foot being lifted. Both of these options provide a great workout so dependant on the band being used and your level of fitness the option is yours.
4. Single-Leg Glute Bridge
Glute Bridges are great for isolating the booty muscles, so you work out all butt and no thigh, because no man every yells great thighs right? Lie on your back with your knees bent and the soles of your feet on the floor.
Extend one leg, on exhale, squeeze your glutes and push your hips toward the ceiling as high as you can. Pause for 3 seconds, then slowly lower until your butt hovers right above the floor.
Now repeat without touching the ground to complete one rep. The only way to make this exercise feel worthwhile and sexy is to pout while you are doing it and imagine you’re in a dance scene with your man-crush, in the rain, to Whitney Houston’s Dance with somebody, or whatever makes you push the limits. As with the previous workouts the resistance band here will be placed just above the knees for maximum efficiency.
5. Explosive Lunges
Stand with your feet together and your hands on your hips, lunge forward with your weakest leg first. Jump up, switch legs in mid-air like a graceful ballerina, and land with your strongest leg in a forward lunge, do the same and get back to the original lunge. This is one rep, continue for 2 minutes. Focus on form rather than speed. Make sure you keep your fists in front of your face. Remember to always keep your core engaged.
Push off the floor with both feet. Your front knee should be bent 90 degrees and aligned over your ankle.
Don’t allow your knee to touch the floor because, the floor is lava.. This move can test your sporting abilities in the comfort of your own home. Testing your coordination and balance, this workout gives a deep burn right through the rump, as well as getting the cardio going. Using a resistance band for this exercise may be for more advanced fitness levels but hey like Kiara said “Level-up”. Place the band halfway up your thigh, it is important to remember your limits and how far you can push them.
For more information, contact us today!