Ladies and Gentlemen, it's time to work your derriere !

Some facts about our glutes:

• There are 3 main muscles in your glutes : gluteus maximus, gluteus minimus and gluteus medias. The gluteus maximus is the largest muscle.
• Your glutes are involved in everything you do, from walking, running, standing, and gives you better balance in general. Therefore, the stronger they are, everything you do is positively impacted.
• Your glutes are one of the largest muscle groups in your body, therefore when you engage them, they torch serious calories.!
• Weak glutes can lead to injury. If your glutes are weak, it puts extra pressure on your hamstrings etc, which may result in injury. So keep them strong!
• You should work your glutes at least 2 - 3 times a week.
• When you are doing on glute exercises, concentrate on squeezing them, this activates all the muscle fibres to their max, resulting in a stronger derriere!

    Here is a favourite exercise of mine for the glutes. Easy but effective !

• Lie on the floor on your back with your knees bent and feet on the floor.
• Lift one leg off the floor with your knee bent towards your chest.
• Now drive through the heel that's on the floor and use the power to lift your glutes and hips off the floor as high as possible. Squeeze your glutes as much as possible.
• Now lower back down again.

Three sets of 12 (on both legs), 3 times a week, and you'll have a pert bum by Christmas !