A Guide to Sculpting Your Bum

It’s no secret that your bottom is one of the most difficult parts of your body to workout. However, our best kept secret is our Bottom Toner! This is how you can effectively target the glutes and build lean muscles that will result in achieving your defined behind! What do we suggest? Work smarter and build these key exercises into your workout to get the results you want.

Adding the Slendertone Bottom Toner will help to tone and strengthen your glutes further and in record time: 30 minutes wearing your Slendertone Bottom is the equivalent to 60 leg lifts. Ultimately, giving your bum a lift!

Before we go into the exercises to achieve a sculpted bum, here’s a guide to the muscles worked by the Bottom Toner.

  • Firstly, we have the gluteus maximus – a powerful muscle that’s responsible for giving our backside its rounded shape.
  • Secondly, right underneath the gluteus maximus is the gluteus medius – the muscle that helps us maintain our balance (from a purely aesthetic point of view, as it’s also the chief culprit for a less-than-pert looking bottom).
  • Lastly: the gluteus minimus – a muscle we use for support, such as when standing on one leg, running or doing yoga.

Follow these exercises that work the gluteal muscles to build a strong and shapely bum! The only equipment needed is a mat and we’ve suggested ways of adding the burn to each exercise so you can challenge yourself.

Squat into back leg extension - 20-30 repetitions for 1 minute

Standing with legs shoulder-width apart, toes pointed slightly outward, bend your legs pushing your buttocks back until your thighs are parallel to the floor. Then push on the legs to return to the starting position.

From here, move your leg back and lift upwards, contracting the glutes while keeping the leg straight. Ensure to keep your back straight, or slightly arched, abdominals contracted, chest up, and look ahead. Support yourself on your heels and keep the knees directly above your feet.

Slendertone tip: Add a resistance band to increase the difficulty.

Superman – 20-30 repetitions for 1 minute

Lying on your stomach, legs stretched out, arms are straight ahead of you with your chest lifted up ground. From here, lift your legs, chest and arms so that your stomach is the only point of contact with the ground.

Cross your ankles and lift your legs to the ceiling while contracting the gluteal muscles even further. Fold your arms and bring your elbows as backward as possible, as if they were not to touch each other.

Hip Raise - 20 to 30 repetitions for 1 minute 30 seconds

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.

Slendertone tip: To challenge yourself even further, when in resting position, cross one leg onto the knee of your supporting leg. Once stable, lift your hips off the group with that leg. Add the Bottom Toner to increase the intensity.

Pelvis squeeze from heels - 20 to 30 repetitions on each side for 1 minute 30 seconds

Get onto your shins, sitting back on your heels. Raise your pelvis forward by contracting the glutes and rising up from your heels.

Slendertone tip: To really feel the squeeze at the top of the lift, use the Bottom Toner.

Side-lying leg lifts - 20-30 repetitions for 1 minute

Lie down on your side with your legs stretched out, resting your head on your forearm for support. Lift one leg up (keeping the opposite leg glued to the floor) and stretch it out as far as you can, keeping it completely straight. Hold, and then slowly bring your leg back down. Repeat until you can really feel your muscles burning up!

Slendertone tip: Incorporate the Bottom Toner to add some “oomph” to the leg lifts.

Breathing: For each exercise, inhale through the nose and exhale through the mouth when in the raised position, contracting your glutes.

A 30-minute session is equivalent to 60 gluteal exercises, during which the Bottom shorts penetrates the muscles, so get ready to feel the burn! In addition to a healthy lifestyle and regular physical activity, the Slendertone Bottom Toner is the solution to shape and effectively strengthen the gluteal muscles in record time!

Go check out our Bottom Toner here