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3 best exercises for a better bottom

Article by Sarah Maxwell

Fitness guru Sarah Maxwell shares 3 best exercises for a better bottom

If you want a perfect ending, you need to get off it. The modern bottom, although bigger is also broader and saggier. Your bottom reflects your lifestyle, so what does yours say? Too much sofa sitting and not enough fresh and wholesome foods? Add up how many hours you sit on your tush a day. You’ll be surprised how much time you clock in. If you’re sitting at a desk all day, drive around in the car and then collapse at night on the sofa, you’re doing a lot of bottom surfing.

Here are 3 exercises to help you tone up.


(alternate legs) Stand with feet together. Crouch down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards, one leg at a time into a push-up

position, jump feet back between hands.

REPS: 16 (8 x each leg) or continuously for

20 seconds.

exercise 1 for a better bottom



Lie on the floor with your arms at your sides, knees bent, feet flat to the floor and hip width apart. Then, squeeze your buttocks to raise your hips upward. Hold for 2-3 seconds before you lower your hips to the floor.
REPS: 20-30 times.

exercise 2 for a better bottom image



Standing with feet hip/shoulder width apart, pull in abdominals. Keep them pulled in as you bend

your knees, slowly squat down as if you were going to sit on a chair. Hold the position for 3-5 seconds and

return to the starting position, squeezing your buttocks together as you go. Always keep knees in line with the toes. If you see that your knees are beyond your toes, you must correct your position. Start with 8-16 repetitions.

Ensure that you keep as much weight on your heels as possible. Squeeze buttocks together as you return to the start position. This will maximize toning in that area.

exercise 3 for a better bottom image



Booty bootcamp book cover imageMore exercises and tips can be found in Sarah’s latest book: The Booty Bootcamp – available foe download for £1.99


With the experience of over 15 years as a successful fitness coach and nutritionist, Sarah is one of the UK’s top personal trainers, offering a personalised service designed to help clients achieve their fitness and nutrition goals. Sarah is passionate about the benefits of exercise and incorporates all disciplines into her workouts including Pilates,aerobics and resistance training. She believes fitness should be fun but challenging – and not necessarily gym bound. Anton du Beke, Fiona Phillips, Sugababes and Andrea McClean have all shaped up with her. Sarah is a favourite with the press where she is frequently called upon for insightful fitness tips for leading magazines and newspapers. Last year she was made Nivea’s Global Fitness Expert. She is married with two children and two Labradors.

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  1. facebook_stephanie.taylor.7967747

    July 12, 2013

    And don’t forget that squats are great for the pelvic floor – so many of us do our kegel exercises but we forget that our pelvic floor muscles are actually connected to our core muscles too. Its time to beat the ‘older woman flat bum’ (it happens I’m afraid) do these squats and squeezes for great glutes and of course…your love life will thank you 😉

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