Top 10 Bum Stretches
You want a fabulous-looking body? Not a problem if you stick to regular
exercise and a
Legs, bums and
tums are the main worry spots
for women, but with specific exercises you can start
shaping these areas up
within a month.
Check out top 10 stretches for your bums
Hip flexor stretch
You may need a wall or chair to help you with
balance. Stand with
your feet together. Take one leg behind you, lifting the heel off the
ground. Bend your knees by about 15 cm (6in), tuck your pelvis under
and hold this position for 15 seconds. Repeat with the other leg.
Make sure your feet are facing forwards; keep your
tight; check that your upper body is upright
Front thigh stretch
You may need a wall or chair for support. Stand with your feet
together. Shift your weight on to one leg and soften the knee. Bring
the heel of the opposite leg up towards your buttocks and reach for
the ankle. Tighten your abdominals and hold on to the ankle, tuck
your pelvis under and make sure your knee faces the floor. Hold the
stretch for 15 seconds. Repeat with the other leg.
Make sure you hold your abdominals in; your back should remain flat
and your thighs parallel.
Stand about 30cm (12 in) away from a wall or chair and hold it for
support, then bend your supporting leg slightly. Bring the ankle of the
opposite leg up and across the knee of the supporting leg, so that it
looks as if you are crossing your legs standing up. Keeping your
ankle over your knee, pull your abdominals in and bend the knee of
your supporting leg. Allow your upper body to lean forwards. Hold for
15 seconds. Repeat with the other leg.
Your hips should stay centered and your
back remain straight; keep
your head in line with your body
Start with your feet together. Extend one leg forwards and bend
the other slightly. Placing your hands on the top of your thighs,
tighten your abdominals and lean your body forwards from the
Hold for 15 seconds. Repeat with the other leg. Make sure your
head is in line with your body.
Keep your chest lifted and your back straight; press your hips
further behind you to increase the stretch
Inner thigh stretch
Stand with your feet wider than shoulder width apart and turned
out slightly, keeping your body in and upright position. Keep your hips
facing forwards and your chest lifted. Bend one leg while keeping the
other leg straight. The foot of your straight leg should remain flat
on the floor. Place your hands on your thighs for support and lean
forwards slightly so that you are leaning into the stretch. Hold for 15
seconds. Repeat with the other leg.
Make sure your knees are in line with your toes Ė you may have to
adjust your foot position
Front thigh stretch
Lie on your tummy. Bend your right leg to bring your right heel
towards your buttocks. Reach for the heel and gently pull it in until
you get a stretch along the front of your thigh. Hold for 15 seconds.
Repeat with the other leg.
To increase the stretch, lift the knee off the floor slightly; you can
hook a towel around your foot
Sitting buttock stretch
In a sitting position, cross your legs with the left leg under and
right leg over. Place your hands on the floor in front of you. Slowly
start walking forwards with your hands until you begin to get a stretch
in your right buttock. Hold for 15 seconds. Repeat with your legs
crossed the other way.
Gently ease forward from the hip; do not hold your
Sit on the floor with your legs wide apart. Place your hands in front
of you on the floor. Bend forwards from the hips and walk your hands
forwards until you feel a stretch on the inside and back of your
thighs. Hold for 15 seconds.
Advanced hip flexor stretch
Kneel on your right knee and bend your left knee, placing your left
foot on the floor. Place your hands on the floor for support. Now raise
your right knee off the ground and straighten your right leg. Lower
your hips towards the floor. Hold for 15 seconds. Repeat with the
other leg. You should feel the stretch in front of your right hip and in
your left buttock. Do not bounce. If you cannot keep the back leg
straight let the knee rest on the floor.
Gluteus Maximus Stretch
Sit with one leg bent. Cross the other leg over the bent leg. Try to press
the hip of the crossed leg down to the ground.
Alongside these toning and strengthening exercises, you are going to need to
step up your cardio, in order to burn extra
calories and ensure
your newly honed and toned bottom isnít buried under a layer of blubber!