Lee-Anne Wann is one of New Zealand’s most trusted health and fitness experts.

Lee-Anne Wann: The best workout for your butt

Add a comment
In case you missed it: This was one of Lifestyle's favourite columns of 2016
You can also try this movement on a Swiss ball. Photo / Getty
You can also try this movement on a Swiss ball. Photo / Getty

I have had many people come to me and ask for a great exercise to target and tone their buttocks. They tell me they've tried lots of lunges and steps ups but don't seem to get the results other people do.

Many people actually struggle when it comes to toning and tightening the buttocks region. This often occurs simply because we are not recruiting and activating the muscle as we should. Instead other muscles such as our hamstrings, quadriceps or calves pick up the extra slack.

I find the key to achieving great results with my clients is to go back to basics. Wake up that dormant muscle group to get it doing the job it was designed to do.

My favourite exercise for the buttocks is called The Bridge. It helps engage all the muscles of that area and it conditions your lower back and abdominals.

When you try this exercise, take it slowly and really focus on squeezing the bum upwards, using those muscles rather than momentum to perform the movement.

The Bridge

Start and finish position

Lee-Anne demonstrates your starting position. Photo / Supplied
Lee-Anne demonstrates your starting position. Photo / Supplied

• Lie on your back on a mat or soft flooring
• Place your hands by your sides with palms flat on the ground
• Tighten your abdominal muscles
• Place pressure on your heels

Middle position

The secret to a great butt? The bridge. Photo / Supplied
The secret to a great butt? The bridge. Photo / Supplied

• Slowly lift your hips off the ground by squeezing your buttocks
• Lift until your upper body is nice and straight and pause at the top of the movement, squeezing your buttocks the entire time
• Slowly lower yourself back to the start position and repeat for the number of specified repetitions

Remember to tilt back slightly on your heels at the top of the movement. This ensures you get a really good squeeze in the buttock area. Make sure you lift right to the ceiling so the body is straight.

You can also perform this exercise on a Swiss ball which targets your abdominals even further. Or try a pulsing movement (do not come all the way down for the movement, stay at the top and pulse) which will challenge the buttocks even further.

Take your time with this exercise and focus on squeezing the muscles to ensure it is engaging.

There are many people out there who will have never been concerned about toning their buttocks, so they may find the idea of focusing on this sort of exercise silly.

But for those of you who do struggle, you'll know exactly what I am talking about. Don't give up on achieving your physical goals, let's try another solution and see if that helps you get there.

Follow Lee-Anne on Facebook and check out her website

Get the news delivered straight to your inbox

Receive the day’s news, sport and entertainment in our daily email newsletter

SIGN UP NOW
Lee-Anne Wann is one of New Zealand’s most trusted health and fitness experts.

Lee-Anne Wann is one of New Zealand’s most trusted health and fitness experts. She is the Vodafone Warrior’s team nutritionist, ambassador for Men's Health Trust NZ and runs a health and consultancy business.

Read more by Lee-Anne Wann

Have your say

1200 characters left

By and large our readers' comments are respectful and courteous. We're sure you'll fit in well.
View commenting guidelines.

© Copyright 2017, NZME. Publishing Limited

Assembled by: (static) on production apcf03 at 24 Mar 2017 10:03:07 Processing Time: 745ms