With a little help from the Fit Squad, you can have a beautiful bottom in no time. Below are some simple tips for perfecting your posterior.
"Shaping and toning your derriere is easier than you think, especially with this gravity-defying programme," says Nicki.
"You can literally reshape your bum for the firm, sculpted look you want, regardless of the condition you are in.
"Just grab a set of three to five lb weights (half-liter water bottles) and aim for 10 to 20 repetitions per leg.
"Don’t forget to warm up, cool down and stretch before and after exercising." Below are a list of techniqes that you can include to your daily workout for that great bum.
HAMSTRING DEADLIFT
Targets thighs, bums and abs
Stand with your knees slightly bent. Hold the weights by your outer thighs and roll your shoulders back. Tighten your abs and lean forward with your back flat. Bend from your hip joint, not your waist. Slowly stand straight again and lower yourself halfway down for one or two sets.
SIDE LUNGE
Targets thighs, bums and hips
Stand tall and hold the weights against your chest with your arms crossed. Take a giant step to the side with your right foot, making sure your toes are turned outwards. Bend your right knee, pressing your hip back and leaning your upper body forward to lunge down to the right. Do two slow sets. Switch sides and repeat.
BRIDGE THIGH LIFT
Targets thighs, bums and hips
Lie back with your left knee above your left hip and your knees bent to 90 degrees. Straighten your arms by your sides and your hands away from your body for a wide base of support. Tilt your pelvis up and raise your hips. Keeping your hips lifted and steady, open your left thigh out to the side, then slowly bring your knee back in above your hip. Do two sets, then switch legs.
STEP KICK
Targets thighs, bums and hips
Stand behind a low bench or step with your left foot flat on the step and your hands on your hips. Squeeze your left buttock to stand on the step. As you rise, lift your right leg out to the side – you should feel the burn along the side of your bum. Use slow, controlled motions – don’t swing your leg. Hold for one count, then lower your back to the start position. Repeat. Do two sets, then switch sides.
Stand behind a low bench or step with your left foot flat on the step and your hands on your hips. Squeeze your left buttock to stand on the step. As you rise, lift your right leg out to the side – you should feel the burn along the side of your bum. Use slow, controlled motions – don’t swing your leg. Hold for one count, then lower your back to the start position. Repeat. Do two sets, then switch sides.
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