Is your bum stopping you from wearing your favourite clothes, or baring almost all in that sexy bikini? Whether it’s too big, too small or too flabby, a below-par bum can really knock your confidence and leave you feeling unhappy with the way you look.

Firstly, get your diet right which means getting plenty of high-quality protein (e.g. chicken, fish, lean beef and Promax), essential fats (e.g. fish, nuts, seeds and Maxi-EFA) along with fibrous carbs, fruits and vegetables. But once your diet's in place, these four fabulous exercises will help get your butt into shape in double quick time.

Lunges

Hold a dumbbell in each hand, letting the dumbbells hang down at your sides. Take a large stride forward with one leg while keeping the other leg set in place. Bend the front knee until the knee of the back leg is almost in contact with floor. Return to the start position and repeat with the opposite leg. Keep your torso upright and make sure that the lead knee points in the same direction as the foot throughout the movement.

Squat

Stand with your feet about shoulder width apart. Hold a dumbbell in each hand and let them hang at your sides. Begin by squatting as though you are going to sit down in a chair. Descend until your thighs are roughly parallel with the floor. Return to the start position and repeat. Your knees should point in the same direction as your feet throughout movement.

Dumbbell Step Up

Stand next to a raised platform (i.e. flat bench) and step onto the bench with one foot and then bring up the other foot so that you end up standing on the bench with both feet. To return to the floor, carefully step backward off of the bench with the same foot you started with. Repeat the movement with the opposite foot for the desired number of repetitions.

Hip Abduction

Lying on your side, with your top leg straight and bottom leg bent, lift your top leg up and away from the side of your body to a comfortable height. Pause briefly and lower the leg slowly back to the start position. Keep your hips square and upper body still throughout the movement.