The best bum workout exercises to do at home

No time to hit the gym? Personal trainer Laura Williams shares these simple-but-effective trouble spot tone-ups you can do at home…


by Closer staff |
Updated on

There's one simple, harsh truth about the perfect bum - it's hard to achieve. If it were easy we'd all be strolling around in hotpants, even in December.

Toning your glute muscles (they're the ones in your butt) takes some dedication but it's amazing what a few short moves every night can achieve. You don't even have to go to the gym to tone up your derriere as personal trainer Laura Williams has shared some simple-but-effective exercises that you can do at home.

You don't even need any special equipment, but once you've mastered these exercises you could use dumbbells or kettlebells to add weights to your routine.

Chair Squat

Stand in front of the chair with your back toward the chair and feet shoulder-width apart. Lower yourself down as if you were going to sit in the chair stopping when your legs are at a 90-degree angle. Clenching your quadriceps, the muscles at the front of your thighs, slowly return to the starting position, stopping just short of fully straightening your legs. Do 2 sets of 15 to tone thighs and bottom.

DIY Bottom

Probably the easiest exercise you can do is the bottom squeeze. Just squeeze your buttocks for a count of 10, relax and repeat. This will keep your buttocks tight and toned and prevent you from developing desk derriere (aka flat bum).

Seated Saddlebag Toner

Use a cushion to try the discreet thigh toner. Place a cushion between knees and squeeze for 10 secs. Relax and repeat. Do 10 reps.

Corset Crunch

Strengthen your core and tone your tum with this simple move. Sit upright before pulling your tummy button back towards your spine and hold it there for a count of 20. As your abdominal muscles increase in strength, hold for longer - up to a count of 50.

Waist Cruncher

Sit tall in your chair, clasp arms behind head with elbows back. Then tighten abs as you lift opposite knee up to opposite elbow. Do 20 then switch sides.

Chair dips

Make sure your chair is stable before placing hands next to hips, bend knees and position bottom next to edge of seat. Then lift your bottom off the seat and bend your elbows, lowering body to the floor until elbows reach 90 degrees. Push back up and repeat for 15-20 reps.

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