The 3 best exercises for a better bum without machines or special equipment

Before you start exercising you should have not only a basic overview of the muscle group you're training, but also of how to avoid mistakes while exercising, which can later lead to overloading and unhappy results. The gluteal muscles consist of three muscles – the gluteus minimus, medius and maximus, with the main muscle that gives the bottom its shape being the maximus. Beneath it, in layers, hide the gluteus medius and minimus, whose weakness shows up as an unattractive dimple at the side of the bottom. So to achieve a nice, firm bottom, you need to train it comprehensively. If you mainly want to firm up the gluteal muscles, keep to a slow tempo while exercising. If, on the other hand, you want to build volume, training with added weight will be best for you. Weak and neglected gluteal muscles can lie behind a whole range of health problems. But certain problems can equally be brought on by overloading them through incorrect exercise. We have to watch out, for example, for over-involving the lumbar erector spinae, for arching or conversely hunching the back, and for a poor breathing pattern. So when exercising, always pay attention to correct execution. Last but not least, it's worth realising that a round bottom can't be achieved just by careless, fast repetition of a given exercise. You'll get the best results if you include both glute training and cardio in your weekly plan. You don't have to go to the gym – you can train your bottom at home! If you don't feel like going to the gym, there's no need to worry that you can't train your glutes in the comfort of home. As a rule you don't need any special equipment to train your bottom. At home an exercise mat is plenty, and a resistance band for the more demanding. You need nothing more for a session. So forget all the excuses and get to it! Your motivation can be the prospect of a beautifully shaped bottom in a swimsuit or leggings. Leg extensions standing or on all fours Extending the leg backwards behind the b…