Fitness Thursday #4 Diva Derriére

If only we had South American ancestors...

For those who aren't loving the French inspired post, Derriére is another word for your buttocks, gluteals, bum etc etc I am currently nursing just below my hip bone as I have pulled mine badly, so badly I needed ibuprofen gel this morning. Nevertheless, you don't get a bikini bum without a fee pulled or sore muscles along the way - pain is gain! (but don't over do it please! I just went a bit mad on weights)

Ok, so I am not a big fan of squatting, I was in Summer and I tried that 30 day squat challenge and it gave me stretch marks!! Squatting only targets one area of your glutes so you need to mix it up a bit. Here are my favourite exercises to get an incredible derriére - the sooner the start the less you will need to do in your panic workouts two weeks before you go on holiday!

Top Tip - hover over the pictures to save to Pinterest to take with you to the gym!

6-8 Reps 3 Sets

WIDE LEG DEAD LIFT

Wide Leg Dead lift
 Select a weight suitable to your strength
(in hamstrings and glutes, somewhere between 4kg and 9kg)

With legs wide, bend at the hips only, not knees,
stand up using just hips
You should feel this in your bum and back of your legs.

CROSS BACK LUNGE

Cross Back Lunge - Select a 3kg-7kg medicine ball
 (can do exercise with out weights)

Step back with one leg, push weight through front heel, bend both knees

JUMP WOOD CHOPS

Complete for 1 minute (30-50) - 3 sets 

Stand with legs together, weight above head (4kg ish)
Jump into a sumo squat whilst taking weight between legs
Jump back up to legs together with weight above head 

OPPOSITE ARM LEG SUPERMAN

Great for back, abs and bum

Lie on your front and lift opposite arm to leg into the air, hold for 5 seconds,
 release and repeat on the other leg for 10 times on each side

If you don't have weights, do more reps and sets - till you can feel the burn basically! 

Do this routine for 15 minutes after 20 minutes of cardio for best results. Please stretch before and afterwards (we don't want Boots to run out of ibuprofen gel as I need it all) 

Happy toning!

RHS x