Women mainly are always wanting to ‘tone and lift’ (see i get the lingo too!) their bum… That is probably the most common question as to how can they do that.

Now while training is about whole body development you can obviously focus on body parts which you feel are lacking or that you want to pay more attention too but do not come over zealous and train these areas every day as you will become more dominant.

In pumping iron Arnie talks about body building as an art in terms of a sculptor and thats we we do with our own bodies whether is consciously or sub consciously. Everyone looks in the mirror thinking i want to lose from their or maybe the opposite and gain from there and thats what happens to people whether they train or not.

You would struggle to name one person who doesn’t want to change any of their body.

SO!!! Looking at exercise to help sort out the ‘rear’ what would i personally recommend?

Here is my top 10 butt shaping, toning, sculpting, building (whatever you want to call it) exercises:

  1. Box Squats
  2. Stiff Leg Deadlifts
  3. Reverse Lunges
  4. Step Ups
  5. Pistol Squats
  6. Swiss Ball Leg Curl
  7. Walking Lunges
  8. Hip Raises (single Leg)
  9. Box Jumps
  10. Bulgarian Split Squats

Next step is to try this:

Option 1:

30 seconds work and 10 seconds 4 rounds:

Pick 5 exercises from the list and complete the timed sets for each. Rest 1 minute once you have completed the full 4 rounds and then move on to the next.

Option 2:

Pick 4 exercises and 20 repetitions of each. Complete as many rounds as possible for  6 minute period.

Have fun 🙂

Liverpool Personal Training Studios.