Banish The Flabby Bum!

If you want to tone and shape your butt, you need exercises that target the gluteus maximus muscle, as well as the gluteus medius and gluteus minimus. You can work these muscles by doing these three simple exercises.

1. Lie flat on your back with your knees bent and arms at your sides with palms down. Press your heels down and lift your butt and lower back a few inches off the floor. Squeeze your butt muscles as you do this. Lower yourself back down, but don’t let your bum touch the floor. Relax your muscles and then raise yourself up again. Repeat this 15 times.
2. Stand with your arms held out at each side. Without moving your hips, bend down to the left side while extending your left leg. Keeping your arms held out, bend down as far as you can so you feel your glute muscles stretching. Count to five, then slowly rise back up. Now repeat with the other side.
3. Lie on your back again with your arms out to the side and palms down. Keep your left leg on the floor and raise your right leg straight up. Tense your glutes while you bring your right leg to the left side and lower it as close to the floor as you can. Raise it back up a few inches and lower again without touching the floor. Now do this with the other side. Repeat 15 times for each side.

These exercises should be done slow and steady so you can really feel the burn in your glute muscles. Altogether, it shouldn’t take more than 3 minutes to do them.