× Digital News Videos Health & Science Lifestyle Opinion Education Columnists Moi Cabinets Arts & Culture Fact Check Podcasts E-Paper Lifestyle & Entertainment Nairobian Entertainment Eve Woman Eve Magazine TV Stations KTN Home KTN News BTV KTN Farmers TV Radio Stations Radio Maisha Spice FM Vybez Radio Enterprise VAS E-Learning Digger Classified Jobs Games Crosswords Sudoku The Standard Group Corporate Contact Us Rate Card Vacancies DCX O.M Portal Corporate Email RMS
menu search
Standard Logo
Home / Fitness

Get that tight bum in 4 moves

By Nina Odongo | 4 years ago | 1 min read


To tone and tighten your booty, do these four exercises regularly and you'll be blown away by the results.


1. Glute bridge

Lie on a mat with your knees bent and feet hip-width apart. Lift your hips off the ground, keeping your body in a straight line. Squeeze your bum and contract your abs to protect your back. Lower and repeat for 20.


2. Donkey kicks

Starting on your hands and knees, raise and lower your flexed foot to the ceiling, keeping your knee bent throughout. Repeat for 20 counts on each side.


3. Curtsy lunge

Standing with feet hip width apart, step your right leg back and to the side of your left leg, simultaneously bending both knees. Repeat each side for 20 counts.


4. Rainbow leg lift

Start on your hands and knees, with your core tight and your spine neutral. Straighten your right leg out to your side until your toe is touching the ground. Keeping your leg straight, lift your leg up and around in a rainbow-shaped arc until your toe is on the other side of your left leg. Repeat for 20 counts.



Related Topics

Share this story