I need an amazing bum in one month

[Littlechocola]

I don’t want to lose weight but I desperately need a toned non saggy bum in a month.
I’m fairly active but mostly lots of walking.

Any tips?

Lots of cycling! And you could have a look on YouTube for quick workouts, two people who come to mind straight away and have incredible butts are Tammy Hembrow and Grace Fit UK, both have butt specific workout videos. Actually if you look on Graces Instagram she posts quick workouts quite often!

I think a lot of this is determined by your genes.

Dead lifts
Squats- all variety
Resistance band crab walks
Resistance band kick backs
Weighted hip raises
Weighted hip raises with leg lifts

Rinse and repeat. Do 15 of 4 of the exercises and 3 reps. Increase the weights as you go. The heavier the better.

Also if you have sedentary job get up and go for a brisk walk every hour at least.

Thank you all. Will look at suggestions.

Definitely not a sedentary job. Always on the move.

Do you have amazon prime OP?

If so search for Lumowell. Lots of free workouts for all sorts of things on there. It's brilliant. I think they range from 3-30 min workouts and I'm currently doing a leg bums and tums one each morning to add in exercise other than lots of walking

I have one , but he won’t leave !

Squats and more squats. Don't bother with kettle bells just get bodyweight squatting. I'd start at 4 X 20 a day and maybe increase a little over the month. Remember to clench your bumcheeks when sitting or working or watching telly. Hip raises are great too.

What's happening in a month OP?

@CharlyAngelic

@CharlyAngelic

I’m going on holiday and need a nice bottom for my bikini.

Dh has prime so I’ll look at Lumowell.

Margot- bum clenched as I type

Here you go...

Squat squat squat squat squat. Jump squat. Jump squat. Jump squat. You can chuck some lunges in too.

Davina 7 minute Fit.

I think weighted hip thrusts, side lying clams, loop band crab walks and shoulder bridges are better than straight squats. Many people don’t engage their glutes when squatting and hits works quads. With the above exercises the glute med is activated and worked.

You lot are fabulous!

What @Atalune said.

Squats, lots of them. Bridges are good too and you can use books to weight them (if you don't have a dumbbell or plates!)

I do lunges and squats with my kettle bell.

Makes a difference quickly and I can tell when I've not bothered doing them 😂

Cycling just gave me big muscly legs which I didn't want.

Yes doing the exercises well is key.

Squats- make sure your weight is into the back of your heels. Don’t tip forward with your back. Don’t let your knees come over your toes. Engage your core. Engage your butt.

Oh wall sits are also good! Hold a weight for maximum burn.

Thank you for the tips.

I did a 20 minute hiit workout followed by yoga last night. It hurt my bum and legs but in a good way. I thought that It might help me sleep but I was buzzing.

With the bridges how do you get right up? Does it get easier over time?

Not a yoga bridge. A Pilates shoulder bridge. Then in this position you lift and lower legs or do hip thrusts. If you do them with your feet on a roller it’s harder.

@Delatron ah thank you, it was during the hiit workout, I couldn’t get the nice shape (I guess that will be my saggy bum). I’ll have a look.

You need to lift the hips so that the line from your knees to your shoulders (on the floor) are like a straight slope. No dipping. If you squeeze your glutes you should get that lift through the hips!

Are you on instagram? The glute guy (Bret Contreras) is amazing. He’ll show you all the form for hip thrusts.

His photos are quite scary
I just did another 20 minutes (not working today so trying to fit it in when I can).

I might get dh to take a photo while I try to do a bridge to see where I’m going wrong. On the video I’m watching I can see the slope that you describe but I feel like my bum is only just off of the floor.
Thank you so much for helping.