4 Tips (And The Golden Rule) For A Peachy Bum!

So what is the the golden rule you ask, which when combined with these four exercises from Chris Richardson, Pilates expert and co-founder of Zero Gravity Pilates, will give you that perky bum you’ll be wishing for come summer?

90 seconds.

That’s the secret. Because that’s how long Chris says you’ll need to do each of these exercises for to get that toosh – looking as pert as a peach!

Single Leg Glute Bridges

How to perform:

1. Make sure you keep a straight vertebrae/spine throughout the exercise to hold good posture and allow for greater gluteal activation.

2. Start with both feet hip width apart, then take the left leg into a table top position to begin the exercise.

3. Breath out and clench your bum cheeks together as you slowly elevate your hips keeping your hips level –breath in as you slowly lower your hips back to the floor maintaining a contraction through the bum cheeks.

4. Perform for 90 seconds and repeat on the opposite glute.

Clams

How to perform:

1. Lay down on the side of the body with a pillow underneath the side of your head.

2. Draw your knees back so that they are in line with both your hips and shoulders, and then bend your knees to 90 degrees.

3. Float your ankles off the floor and begin the exercise.

4. Breath out as you raise your top knee to the ceiling and breath in as you lower your knee back down.

5. Perform for 90 seconds and then repeat on the opposite side.

Squats

How to perform:

1. Stand tall with your feet hip width apart and your arms down by your side.

2. Start to lower your bum and hips back as if you’re going to sit down in a chair, you lower your hips down as far as you can without raising your heels off the floor.

3. Breath out as you push yourself back to a standing position.

4. Repeat for 90 seconds

Lunges

How to perform:

1. Stand tall with your feet hip width apart and your hands on your hips.

2. Take a step forwards with your right foot, then bend your back (Left) knee to 90Deg.

3. Straighten the back leg to return back to an upright position, and repeat the bending of the knee back to 90deg.

4. repeat for 90sec, and then switch the legs over.

Repeat this for a 60 day challenge and then thank us when summer hits!