5 simple exercises to get a perfectly perky bum like Jessica Chastain

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The vintage siren showed off her perfectly honed figure on the Oscars red carpet

Jessica Chastain at 2013 Oscars

© Getty - Handbag



When you're wearing a form fitting dress to one of the most high-profile style events of the season you really need to be confident with your derrière. Lukcily, Jessica Chastain has got the kind of bum that we would be happy to work on our version of the red carpet (aka the street).

If your bum is losing some of it's firmness it's time to do something about it with these simple exercises that don't require fancy gym equipment. Aim for three bottom focussed sessions per week (alongside cardio) and start to introduce a bit more running and stair climbing into your day to day life too.

1. Squats

Extend your arms straight out in front of you with your palms down and keep your feet flat on the floor a little wider than your shoulders. Think of sitting on a chair and slowly bend your legs to start the exercise, making sure to keep your back as straight as possible. You should also keep your head up and try to look straight ahead during the exercise. Keep your feet flat on the floor as you squat down. When your thighs are parallel to the floor, stand back up to finish the first repetition.

Once you've mastered this 'body weight' version try three sets of 15 weighted squats and rest for 30 seconds after each set.

2. Side lying leg raise

Lie on your left side and support your head on your left arm, which should be stretch out along the floor. Keep your body in a straight line (sometime's it is helpful to lie against a wall) and lift your left leg up with your toes pointing forward. Don't allow your pelvis to roll, hold the position and then return to the start. Don't forget to flip onto your right side!

3. Weighted walks

One simple way to give your glutes a workout without any added hassle is to walk to the bus/shop/office with ankle weights. You can pick them up cheaply from TK Maxx and Sports Direct, but you'll soon notice the massive difference it makes to your calves, thighs and bum. The weights encourage muscle activation so you'll be building sculpting muscle mass and experiencing a cardio workout at the same time.

4. Lunges

Holding a dumbbell in each hand place your right foot forward while your left foot is behind your body about one stride-length apart. Flexing the left foot, slowly sink down. This will set off your right knee to bend. Put your weight on the heel of your front foot to work the buttock muscle most effectively. Return to starting position and work with the other leg.

5. Circuits

Burning calories with cardio is a crucial way to banish the stubborn fat that can collect around the hips, thighs and bum area. Try running, skipping, hopping, stepping and jumping to really engage the glutes and feel the benefits.



And if you need a quick fix try these bum enhancing pants from Ann Summers!

What do you think? Leave a comment below to be in with a chance of winning a £100 goodie bag.

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