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INGREDIENTS
5
star fitness challenges
5
star fitness challenges
1
leg deadlift
1 serving
the single leg deadlift is a great variation to work the same muscles as the deadlift
1
kettlebell in one hand and move your leg on the same side backwards. adjust your balance to support yourself on your other leg
3
slightly bend the leg you're standing on whilst leaning forward. as you lower the weight
4
once you feel a stretch building in the hamstring of the leg you're standing on
1 serving
squat
1 serving
this is a great dynamic movement to hit multiple muscle groups
1 serving
these squats help prime your glutes
2 tbsp
your glutes and hamstrings to send your torso upwards. as you're almost standing straight again
3
hold your leg at the top
2
lift your legs off the floor
3
tense your glutes to raise both legs at once towards the sky. tablespoon at the top
4
slowly lower your legs back down. this is one rep
1 serving
step ups are a great easy way to strengthen your quads and glutes
1
chair. place one foot on the platform
2 tbsp
your quads in the raised leg to lift your body up and onto the platform
3
slowly release and lower yourself back down. this is one rep
2
send one leg out to your side
3
push back off your bent leg
1 serving
sumo squat jumps
1 serving
to accompany the close squat
2 tbsp
your leg and core muscles as you lower your body downwards
3
explosively tablespoon your leg and core muscles to raise yourself up into a jump. landing softly before slowly moving into your second squat. this is one rep
1 serving
bulgarian squat
1 serving
the squat is a great exercise that you'll feel all day
1
place the ball of 1 foot on a stable
1 serving
when you perform the squat your knee should be directly over your foot at your lowest point
2
bend the knee of your front leg and lower yourself down into a single leg squat
1 serving
chair single leg bridge
2
bend your knees and place one foot flat on the floor
4
slowly release back down until your hips are on the floor. this is one rep
3
slowly return the leg until you're on both knees. this is one rep
1 serving
the pistol squat is the king of lower body
1
stand on one leg
1 serving
your raised leg will form a counterbalance to give you stability
2
really tablespoon your core and the leg you're standing on. slowly bend the leg lowering your torso downwards. take it slow
4 tbsp
your leg again
5
repeat on the other leg
3 lbs
drop in 3 days
1 tsp
how to get a bigger bum - workout to tone
1 serving
menu
1 serving
fitness advice
1 serving
fitness challenges
1 serving
workouts
1 serving
success stories
1 serving
influencer interview
1 serving
inspirational stories
1 serving
join us on ig
1 serving
fitness advice
1 serving
fitness challenges
1 serving
workouts
1 serving
success stories
1 serving
influencer interview
1 serving
inspirational stories
1 serving
join us on ig
1 serving
home
1 serving
fitness challenges
1 serving
workouts
1 serving
how to get a bigger bum - workout to tone
1 serving
how to get a bigger bum - workout to tone
1 serving
hayley
1 serving
prev article next article
1 tsp
transform fi o may collect a share of sales
1 T
fa loss fast
1 sheet
this ultimate cheat will help
3 lb
lose in just 3 days
1 serving
yes
1 serving
how to get a bigger bum - tone
1 serving
this workout combines the best glute exercises designed to target all of your bum
1 serving
these will tone
1 serving
do this workout circuit and you will know exactly how to get a bigger bum
1 serving
download this workout to do later
2
follow all of the safety procedures of a standard deadlift
1 serving
do these
1
two above the ground
4
repeat
1 serving
bench glute raise
1 serving
the glute raise is essentially a two legged donkey kick
1
lie on your front on a bench
1 serving
db step ups
4
repeat
1 serving
lateral lunge
1
start
4
repeat on the other side
1
stand
1 serving
want to know how to get a bigger bum? this is how
1 serving
this determines
1 inch
two above the floor. hold
3 tbsp
your glutes
4
repeat
1 serving
bench adds difficulty to the glute bridge
1
sit on the floor in front of the bench
3 tbsp
your glutes and push through your foot that is flat on the floor to lift your hips and other leg off the ground until your knees
1 serving
hold
1 serving
donkey kicks
1
start on your hands and knees. have your hands directly below your shoulders
2 tbsp
your glute
4
repeat
1 serving
pistol squats
1 serving
if you've found yourself wondering how to get a bigger bum
1 serving
it's very difficult to master
1 serving
plus
1 serving
put your arms out straight in front of you
3
two off the ground and your other leg should be extended out straight in front of you
1 serving
prev article next article
1 serving
too to be true
1 sheet
get the cheat to find out
1 lb
help me shed those
1 serving
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