6 exercises to help sculpt that bum with a chair

Legs, bums and tums exercise classes at The Hive Gym, Edgware

1. Lunge and Leg Lift.
Whether you’re chasing a half-marathon finish line or looking to tone up your backside, lunges are the perfect lower-body exercise to improve strength, mobility and balance.

2. Sumo Squat with Heel Raises.

Talk about a lower-body burn! Sumo squats improve your squat depth and help condition your glutes and hamstrings. In this variation of the sumo squat, you are going to add heel raises to engage your inner thighs and calves. But they also help work your lower ab muscles since you need to keep your chest lifted.

3. Squat into Front Kick.

Front kicks can reveal that one side of your body might be stronger or more flexible than the other side. If you could balance better on your right leg than on your left leg or vice versa, that’s a sign that you need to improve your coordination, mobility and strength. Do the front kicks at a faster rate and you’ll get your heart rate up and start to seriously sweat. For a more advanced move, incorporate a jab, cross and uppercut after the kick.

4. Tricep Dip and Kick.

Your arms will get a serious workout with this two-in- one bodyweight exercise. By keeping your shoulders and elbows back and your hips closer to the chair, you’ll force your triceps and glutes to work harder. Timing your breathing will help you get a better handle of this challenging move. Exhale as you dip and inhale as you kick.

5. Split Squat with Shoulder Press.

Working with a little weight can help amp up this classic bodyweight exercise. If you have knee issues, putting your leg on the chair can help support your lower back and ease the pressure. And by keeping your knee directly over your ankle, your glutes will be doing
most of the work.

6. Crunch and Glute Lift.

You’ve heard countless times by now how important it is to strengthen your pelvic floor, especially for women. This crunch and glute lift will help boost your core strength as well as your pelvic floor (the muscles that control the bladder, uterus and bowel in women). The glute lift also engages your glutes, inner thighs and calves.

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