Life Health & Wellbeing

Monday 9 December 2019

Steps to tone the posterior - whatever your shape

Actress Keira Knightley has a Celery body shape
Actress Keira Knightley has a Celery body shape
Karl Henry

Karl Henry

I am really conscious of my bum and want to tone it up, especially as I get older. I was just wondering could you give me some exercises to improve it?

As ever, you can't just pick out one body part to train so, ideally, just add these exercises into your overall full body workout. The good news is that you can give your bum great tone and shape by adding them in.

Everyone's bum is different. We are all built differently with different shapes. It's extremely hard to classify any group but, as a general rule, there are four different body types for women:

The Celery: think of Keira Knightley, where your body is slim with hips and shoulders that are roughly the same width; you can eat whatever you like as your metabolism is fast and it's a struggle to put on weight.

The Apple: think of Jennifer Hudson, this is the typical Irish body shape where you carry all your weight around your mid section from your chest to your pelvis, often with slim arms and legs. As you get older you find the weight harder to shift .

The Pear: the classic Latina look, just like Jennifer Lopez, where your hips are wider than your shoulders, you find it really hard to lose weight and, when you tried weights before, you felt that you bulked up a lot, although this normally isn't the case.

The Hourglass: The sexy screen siren Marilyn Monroe look, with broad shoulders, a narrow waist and curvy hips, your weight can fluctuate easily but, when you knuckle down to it, you can get in shape.

There are plenty of exercises that you can do that will help you to tone up your posterior for that bikini or dress that you want to wow the room with.

Here are a few that you can try, keep the reps high, around 15 or 20, and aim for three sets. There may be some pain in the beginning so, if you haven't exercised for a while, start at one set and build your way up.

1) Wide foot squat: One of my all time favourite exercises, the wide foot squat is designed to work the inside of your legs and the outside of your bum. Start very wide on your feet, with the feet pointing away from the body. Now lower yourself down as if you are going to sit into a seat. This is your starting position, from there pulse about 3 inches towards the floor and back to the starting position. If it's too easy, simply push lower or take the feet wider.

2) Bum kicks: Another classic, start on the floor on all fours, ensure your back is flat, bring your right knee into your chest and kick the right leg back away from you. Stay with the right leg for 20 and then progress on to the left leg. If the back gets sore, then go down onto your elbows.

3) Pelvic floor kicks: Another one of my favourites, start with your back on the floor, knees bent, hands by your side. Keeping the upper body relaxed, simply push your pelvis towards the ceiling, using your bum cheeks. If it's too easy, bring your feet towards you; the closer the feet the harder it is. To make any of these exercises harder, simply add in some holding movements, where you hold for 20 seconds in between each set.

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