Bum Clench

This is an exercise that you can perform almost anywhere, with no equipment, no time worries, just a simple solution to help tone-up those glut muscles.

START

For best results, perform this exercise whilst seated, can be made harder by holding a suitable plate weight across your chest.

In a smooth controlled manner, gradually tense your butt cheeks, aiming to raise yourself an inch or two whilst staying seated in the chair.

Hold this position for a few seconds 3 - 10, then relax your muscles and repeat. The movement is only small, basically shrinking the size of your buttocks at the side.

Concentrate on the movement coming from your gluts, avoid leaning forward or pushing down on your feet tin order to raise yourself.