Haven’t got time for the gym? In part two of her new series Gabby demonstrates three exercises that can be done together in just ten minutes and tackle a specific part of your body. After eight months you will have a set of exercises that you can pick’n’mix to devise your own personal routine

When men put on weight it tends to go around the middle. When women pile on the pounds it is more often than not on the hips and bottom. These are the areas where, because of differences in hormones, we are more likely to carry fat deposits, so the female obsession with the bottom is based on a certain amount of science and not totally on paranoia.

Any exercise that is fat burning and specifically works the legs, such as running, cycling and walking, will have an impact on your bottom. Very few people look at their rear and say it’s perfect; most of us think that it’s too big, small, flabby or saggy. But there are some great exercises that can effectively target your bottom. You might not get buns of steel but you can improve the shape dramatically and look better in your clothes.

It’s all about your “glutes”, the big muscles in your bottom known as the glutei maximi. As well as the exercises I am suggesting here, you could also do 50 glute squeezes a day — quite simply drawing in your cheeks and squeezing. You can do these while sitting at your desk, waiting for the bus or putting on your make-up. The leg exercises I suggested in Body&Soul last month will also help.

Before you start the glute workout, as with all exercise, make sure that your body is warmed up. You should spend at least five minutes, stretching and increasing your body temperature and pulse. When your body is warm you will complete the exercise more efficiently and reduce the risk of soreness the next day. And remember to give yourself a couple of minutes to recover between sets.

GLUTE RAISES
Great for learning to isolate the glutes
Lowdown This is a good exercise to start with, as it gets you used to isolating your glutes. Lie on your front, and place the palms of your hands face down beside your head. Bend your right leg up so that your foot is beyond 90 degrees heading towards your bottom; the front of your thigh should be flat on the floor with your hips square. Lift your leg about 2in (5cm) off the floor, using only your glute muscles to raise your leg and not your back. Repeat this 20 times on each leg.

The burn:
Gently does it 10 repetitions each leg
Feeling adventurous 20 repetitions each leg
Superfit 2 sets of 20 repetitions each leg

HIP RAISES
Great for creating a rounder, more pert bottom
Lowdown Lie on the floor, making sure that your back is touching the surface and your spine is not arched. Engage your pelvic floor by squeezing the muscles that you would use if you wanted to stop the flow of your pee. Bend your legs, keeping your knees close together — and keep your feet on the floor about 12in (30cm) from your bottom.

Put your hands on your hips and raise your hips upwards as far as you can but keep your back straight. As you lift up, it is the glutes that should be doing the work and your bottom should feel as tight as you can manage to squeeze it. If you’re doing the technique correctly and using your glutes properly, you should not feel any pain or tension in your back. Hold the position at the top of the movement for a few seconds, then lower back down to the floor. You should repeat this 15 times.

Alternatively, start with your knees slightly wider apart and then raise your hips. When you reach the top of the movement hold, then squeeze your knees together for a few seconds, then release. Do this ten times, squeezing and releasing, then lower back to the floor.

There are many variations of this exercise, the hardest without incorporating weights or a Swiss ball into the routine, would be one-legged hip raises. Start in the same position as before, but with one leg flat on the floor and the other bent with your foot 12in (30cm) from your bottom, then raise up also lifting the outstretched leg. too. Do eight of these on each side.

The burn:
Gently does it 2 sets of 15 hip raises
Feeling adventurous After 2 sets of hip raises, hold the top position and do one set of the knee squeezes
Superfit 2 sets of one-legged hip raises (one set is 8 on each side)

THE HIP LIFT
Great for the hamstrings and glutes
Lowdown When you are isolating the muscles in your bottom in these exercises make sure that your back never takes any of the strain. This exercise not only works the glutes but also the muscles in your back and hamstrings.

Lie flat on your back, with your arms on the floor and your legs straight and toes pointing up towards the ceiling, and engage your pelvic floor, by squeezing the muscles you’d use if you wanted to stop the flow of your pee. Squeeze your glutes and lift your hips as high as you can. Your heels should be digging into the floor. Ideally, you should hold this for 30 seconds.

To make the exercise easier you can raise your hips up and down for the duration of 30 seconds. Or, if you find it easy holding for 30 seconds, shift your weight from heel to heel while doing the exercise.

The burn:
Gently does it Hold the position and then raise up and down for 30 seconds. Do this twice
Feeling adventurous Hold the position for 30 seconds. Do this three times
Superfit Hold the position and then transfer the weight from heel to heel 30 seconds. Do this three times

TOP TIP

All these exercises will help to create a more toned, neater bottom, but you can improve the appearance of your bottom greatly by your posture. Tuck your tail under and you’ll start to squeeze your bottom automatically without even thinking. You may not win Rear of the Year, but you can at least have the best bottom in your house.

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