Fitness

Sculpt and Tone Your Butt

Glute Camp

Buy all the expensive jeans you like, but if you really want a hot ass, you’ve got to activate your gluteal muscles, not your credit card. According to scientists, squatting, lunging and lifting your legs behind you are the most effective ways to perfect your rear view. So we asked exercise physiologist Amy Dixon to take those basic moves and make them even more challenging. Add these exercises to your workout twice a week and you’ll become a huge fan of making dramatic exits.

To download the video: right click and select "save target as" or "save link as".

Elvis Plié

Works core, hips, glutes, hamstrings, quads and calves

Grab a seven- to nine-kilo body bar with your hands wider than shoulder-width apart. Rest the bar across your shoulder blades and position your legs wider than shoulder-width apart with your toes turned out. Squat until your thighs are parallel to the floor (A). Rotate your entire body 90 degrees to the left (B). Return to centre, stand and squat again, this time rotating to the right. That’s one rep. Do two sets of 12 to 15, resting for 30 seconds between sets.

Trainer tip: Contract your glutes and look straight ahead to maintain your balance.

Last updated: October 13, 2009 - 12:16

By Anonymous (not verified) on 2009/11/05 - 11:39

This looks great. thanks for the printer versions. can all workouts be printer-friendly?

By Sassy on 2009/11/06 - 10:58

I've been using your 20 minute Abs and 20 minute Toning workouts and they are awesome!! Can't wait to start using this one. Thanks for the great workout advise. :)

By Anonymous (not verified) on 2009/12/11 - 13:26

I would really like some advice! I'm not sure if I'm at the correct page.

I'm very overweight I'm 1.72cm and weigh 115kg, and started walking for the last month to see if I cant loose some weight. I would love to be able to do squads and lunges and stuff but I have trouble with my knees and ankles, strangely the walking at first affected my ankles but its much better now.

What other excercises can I do for my VERY BIG upper thighs to get them smaller that does not have such a big impact on my knees and ankles. It really hurts, even tried Aearobics and kick and jump thing but afterwards when everthing is cooled down I almost can't walk because everything is so sore!!!!

What shoud a girl do. PLEASE HELP!

Could you please look into giving us some excercises for the bigger women thats not quite there yet, because although I would love to do some of the excercises it's like by Body is just not co-operating, of is too weak, I just cant get the positions right, And I'm too shy to go to a gym yet with all the bulges!!!

By Jana (not verified) on 2010/01/20 - 13:31

These exercises really work the correct muscles!!
They are hard to do, but I can really feel my muscles and although they are sore, I feel great !!