Sculpting the butt of your dreams is possible by employing these 3 exercises in your workout routine.

• working the gluteus medius gives shape to create the ‘hour-glass’ figure.
• working the gluteus maximus holds the butt tight, reducing cellulite and creating that ‘perky’ look.
• working the gluteus minimus gives the much sought after ‘lift’ that blows the minds of both men and women alike.

I need this right now. Common in the background, no one around, just me and my squats. Can’t wait to get back to the gym :-)

I’ve had bad knees for a long while now - funky genes, a torn adductor muscle which lead me to go under the knife a few years back, flat feet and a collapsed ankle. All these things have contributed in part to my present ailment but one major factor I and various “professionals” didn’t consider was my ass!!

I managed to stumble upon a physiotherapist that pointed me in the direction of my backside. He performed some tests on me and found out that my glutes weren’t firing/being activated properly during movement and I was overly reliant on my quads. This made sense to me because I had done a lot of work to increase the strength in my quads over the years and neglected the muscle that is supposed to propel you forward during movement. Ever noticed the derriere of sprinters (especially female). Their glutes are as firm as concrete, believe me. I love watching sprinters at work because of how fast and graceful they are able to glide through time. That muscle has a large part to do in stabilising those powerful legs as they burn down those polyurethane tracks.

The exercise above is a great way to activate your glutes and hamstrings before a heavy butt workout (squats, deadlifts etc.) Remember to squeeze your glutes on your way up (clentch your ass), shown from advancing from picture a to b. Pull your abs in through the movement and round your back touching the floor vertebrae by vertebrae as you lower yourself back to the floor. Perform 10 repetitions for 5 sets, holding at the top for 8 seconds.

Two ladies close to my heart were over the moon with their recent spinning class and rightly so. It’s a killer workout and thoroughly enjoyable too! I’m sure Miss Fiona has been putting her hours in too, cause having that type of lower muscular strength is no mean feat. Can’t wait for her new album to drop on the 20th of March.

Remember ladies, that voluptuous behind needs firming too!

Keep calm and spark on :-)