Firm Up Your Bum Using These 4 Exercises & Ankle Weights

Ok, so maybe there is somebody out there who wouldn’t like to have, see, or touch…a firm tush. Well, if that strange person is you, maybe you shouldn’t read on. If not, then strap on a pair of ankle weights (3-10lbs) and do the following 4 exercises to tighten those buns.

Trainer: Kasia Sitarz

Recommended Weights: Valeo Adjustable Weights

Squat Jumps

Firmly attach a set of 3-10lb ankle weights to your legs. Stand with your feet shoulder-width apart, arms by your side.

Begin by doing a regular squat, then engage your core and jump up explosively.

When you land, lower your body back into the squat position to complete one rep.  Do two sets of 10 reps.

Tip:

Be sure to use your whole foot to jump, not just your toes. Try not to let your shoulders lean out beyond your knees, as this can strain and injure your back. Adjust the weight to your comfort level. Attaching too much weight can cause strain and injury to your knees.

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Hip Extensions

Firmly attach a set of 3-10lb ankle weights to your legs. Get on your hands and knees. Keep your knees below your hips and your wrists below your shoulders. Keep your knee slightly bent as you press your foot up toward the ceiling. Bring your leg back into the start position and tuck it under your torso. Repeat the movement. Do three sets of 8-12 reps. Switch legs and repeat.

Tip:

Be sure not to sag or arch your back. Keep your core muscles engaged and tight while performing the exercise. Try not to rotate your hips by keeping your shoulders and hips squared to the floor through the entire movement.

Side Leg Raises

Lie on your left side, rest your head on your left arm. Place your right hand on the floor in front of your chest. Your legs should be straight with your right leg on top of your left leg. Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position. Do three sets of 10-12 reps. Switch legs and repeat.

Tip:

Be sure not to lean backward. Keep your core muscles engaged and tight while performing the exercise. You can vary the exercise by touching your toes together when your legs meet.

>Click Here To See Amazon Prices On The Ankle Weights Used In These Exercises<

Front & Rear Leg Raises

Lie on your left side, rest your head on your left arm. Place your right hand on the floor in front of your chest. Your legs should be straight with your right leg on top of your left leg. Without moving any other part of your body, move your leg forward 8-10 inches. Pulse your leg up and down only moving approximately 8-10 inches. Do two sets of 10-12 reps. Switch legs and repeat.

Tip:

Be sure not to lean backward. Keep your core muscles engaged and tight while performing the exercise.

 Put on a Weight Vest and try this too…

Split Squats

Position yourself into a split stance with the rear foot elevated or on the ground. Front foot forward. Put your hands on your hips. (This will be your starting position)  Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement.  Keep the front knee in line with the foot as you perform the exercise. The knee should not go beyond the toes.  At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.  Do three sets of 10-12 reps. Switch legs and repeat.

Tip:

Be sure not to lean forward nor backward and keep your knee off the ground. Keep your core muscles engaged and tight while performing the exercise. Split squats can be performed with the back foot planted on the ground or on a bench, chair or box. Wear a weighted vest that contains a comfortable and manageable weight. Approximately 20% of your bodyweight.