Stunning PT reveals the 4 moves she used to build a peachy bum in just 6 months
IF you love the toned and curvy look many women now achieve through exercise, tune in now.
There’s no hiding the fact that a larger, more toned bottom has become en-vogue in recent years.
But while most of us know we have to get up off the sofa to achieve it, many of us are unsure where to start if we do.
Squats, deadlifts, lunges, RDL’s and glute bridges – we hear and see these exercises being thrown around on social media.
But do any of them actually work and are some better than others at building those bum muscles?
Nancy Eagle, a 21-year-old personal trainer and head coach on fitness app RWL, is proof that sticking to a consistent routine can yield results.
The top celebrity trainer used to spend an hour in the gym most days, but it was only when she qualified as a PT and learned the secret to building bum muscle that she devised the perfect routine that got her a far peachier bum.
Nancy, who has just released her brand new summer fitness programme Summer Shred, says: “I used to exercise using cardio moves like burpees and high knee sprints, and I had amazing fitness but not shape to my bum.
“When I qualified as a PT four years ago I had a whole new understanding of exercise and knew I needed to incorporate weights into my weekly exercise to make the changes I wanted.
“There are lots of lower body moves you can do but this combination of resistance-based movements that really focus on the glutes have changed my figure and they can change yours too.
“I did it all from home with one pair of dumbbells – which just shows you don’t need an expensive gym membership to achieve fitness goals.”
So, where to begin if you want to achieve a stronger bottom like Nancy?
Here are the exercises that transformed Nancy’s body and she says can do the same for you.
15-MINUTE GLUTE WORKOUT
Start with a warm-up marching on the spot for 30 seconds, performing 12 bodyweight squats and twisting the body around.
This is an AMRAP workout (As Many Rounds As Possible). Set a timer for 15 minutes then work through these moves, seeing how many rounds you can achieve.
Take as much or as little rest as you need.
1. Single leg deadlifts
Start standing with a dumbbell in each hand. Step the left foot back so the ball of the foot is in line with the heel of the right foot.
From here lift the left foot and send the leg straight back behind you while bringing your torso forward and keeping the right leg straight.
When your body is in a straight line, squeeze your glute muscle and bring yourself back to the start position. Repeat for 12 reps and then swap legs.
2. Diagonal kickbacks
Start on all fours then straighten your left leg and bring your left foot across so the toes are touched down to the right of the right foot.
From here lift your left leg, keeping your leg straight, and kick it up and out to the left before returning to the start position. Repeat for 12 reps before changing sides.
Add a resistance band if you are advanced
3. Sumo squats
Start standing with legs wider than hip distance apart.
Holding the head of one dumbbell, bend both knees and send the bum back and down while keeping your back straight.
Lower down as far as you can into the squat position then squeeze your glute and push into your heels to bring yourself to the start position. Repeat for 12 reps.
4. Elevated glute bridge
Using a bench or chair, place your feet on the edge of the surface (so the space just under the heel is against it).
Lie flat on your back with your knees bent and rest dumbbells on your hips, supporting them with your hands.
From here, push into your feet and squeeze your glute muscles as you lift your hips off the floor and bring your hips high.
Hold at the top for a second before curling back down through the spine to slowly lower your bum back to the floor. Repeat for 12 reps.
The parts of the butt and how to exercise them
The gluteus maximus
The largest and biggest bum muscle that makes up the behind and underneath of the bottom. It’s where to build volume.
Exercises: Squats, deadlifts, RDLs, bulgarian split squats
The gluteus medius
This smaller muscle sits higher on the bottom at the top, and can give it the ‘perky’ look.
Exercises: Single-leg glute bridge, clamshells, single-leg squat or deadlift, fire hydrants, side-lying leg lift, lateral lunges.
The gluteus minimus
This sits below the gluteus medius and both help with hip abduction and stabilisation.
Exercises: Same as gluteus medius