I want a pert bottom!

Prima online 25.07.2008

All you need to know to tighten up your tush

rear view of woman in white pants

A chair is the only equipment you will need for these three thigh and rear exercises from Jorge Cruise, author of 8 Minutes In The Morning For Lean Hips And Thin Thighs (Rodale, £9.99).

Standing leg lift
Stand facing the back of your chair with one or both hands holding on for support. Shift your body weight to your left foot and, exhaling, extend the right leg behind you as high as you can without overarching your lower back. Hold for a count of two. Inhale and release. Repeat for 30 seconds on each leg.

Seated bridge
Sit on the edge of a sturdy chair. Rest your feet on the floor with your knees bent at a 90-degree angle. Rest your palms on the chair at your sides. Exhale as you lift your hips, allowing your palms and feet to support your body weight. Continue to lift until your body resembles the shape of a bridge. Hold for 20 to 60 seconds while breathing normally. Repeat three times.

Standing side raise
Place your left hand on the chair for support. Your feet should be directly under your hips. Shift your body weight over your left foot. Exhale while you lift your right leg as far as you can to your side. Hold for a count of two. Repeat for 30 seconds on each side.

Exercises for other areas

Click on the area you want to work, for more expert exercise advice

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Any questions on a pert bottom?

Why is my bottom flat even though I’m overweight?
‘Our bottoms get flatter with excess weight, as the bottom muscles are covered with more fat. Aerobic exercise and walking or running uphill can help get rid of the excess,’ says personal trainer Laura Williams.

What else should I be doing?
‘Cycling (outdoors or on an exercise bike) will work your glutes, the muscles responsible for a pert bottom,’ says Laura.

Is it healthier to have a fat bottom than a fat stomach?
Excess weight anywhere on your body is a health risk, but those who carry weight around the middle are at greater risk of diabetes and heart disease.

Is there a secret remedy?
Laura says, ‘Bottoms are prone to cellulite, but beauty salon cellulite treatments such as Endermologie help improve the appearance of fat-prone areas.’