If you are looking to lift your bum, I recommend doing 10-15 reps of each exercise in three sets, at least thrice every week, for quicker results. The following exercises can help;

Glute bridge

  • Lie on your back with knees bent and arms to your sides. Move your feet about 16 inches from the glutes and place a dumbbell between the hips.
  • Without lifting the chest, tuck in your core and push up the pelvis as you squeeze your butt.
  • Hold this position for three seconds before returning the hips to the surface.
  • Do 10-15 reps of 3 sets.

Leg kickback

  • Get on fours with hands below the shoulders and knees under the hips. Make the spine neutral and engage the core.
  • Lift the right knee and push your heel back and up to the hip level. Make the body firm and only move the lifted leg.
  • Take the leg back to the surface for one rep.
  • Do 10-15 reps of 3 sets.

Fire hydrant

  • Get on fours with knees at 90 degrees, ensuring your neck is neutral.
  • Lift the right leg to the side, around 45 degrees angle for one rep.
  • Take the leg back to earlier position
  • Perform 10-12 reps of 3 sets.

Ieva Kubiliute is a psychologist and a sex and relationships advisor and a freelance writer. She's also a consultant to several health and wellness brands. While Ieva specialises in covering wellness topics ranging from fitness and nutrition, to mental wellbeing, sex and relationships and health conditions, she has written across a diverse range of lifestyle topics, including beauty and travel. Career highlights so far include: luxury spa-hopping in Spain and joining an £18k-a-year London gym. Someone’s got to do it! When she’s not typing away at her desk—or interviewing experts and case studies, Ieva winds down with yoga, a good movie and great skincare (affordable of course, there’s little she doesn’t know about budget beauty). Things that bring her endless joy: digital detoxes, oat milk lattes and long country walks (and sometimes jogs).

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