Life Fitness

Thursday 18 September 2014

8 ways to get a firmer bottom

Pat Henry and Anna Burns

Published 12/08/2014 | 12:14

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After run

Fitness gurus offer advice when it comes to firming up your thighs and bum...

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1) Stair Climbing

Up and down your office stairs or try to run up and down steps outdoors, like the Pope's Monument in the Phoenix Park, your bottom and legs will scream with tone.

2) Flat Footed Squats

Place your feet shoulder-width apart, arms out in front of your face. Lower your hips down until your legs are parallel to the floor. Your bottom will automatically stick out. Come up to the start and repeat another 15 times.

3) Lunges

With your hands on your hips, take a long step forward on one leg, bend the back leg towards the floor, coming up on the toe. With a strong push off the front foot come back up to standing, two feet side by side. Make sure that your body stays upright and steady throughout the exercise. Repeat for 15 reps per leg.

4) Side leg raises

Lying on your side on the floor, with a straight leg lift up to the roof and slowly down to the floor not letting the tension off the muscle. You should feel the effort on the side muscle of the hip. Repeat 15 times on each leg moving very slowly.

5) Hip Bridges

Lying on the floor put your heels up on a chair or a bed, push through the heels and lift the hips to make a straight line from your knees to your shoulders. Squeezing your bum and thighs to lift you up. Lower slowly back to the floor and repeat 15 times.

6) Get a programme with no heavy weights.

7) Brisk walking at 4mph.

Take it up a notch and go walking in the hills. Make sure you have the right gear and get out and enjoy the summer.

8) To increase your bottom size, perform half-squats with a weight that taxes your strength to get back to the starting position.

Your bottom will stick out coming up, thus working the hips.

Evening Herald

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