Want a firmer bum? You need to try these bum exercises and our 30 day challenge.

Ever wondered about the secret behind A-lister Jessica Alba’s firm thighs and pert behind? It’s simple. Squats. So why not give our bum exercises a go and try the 30 day squat challenge. This is one of the easiest home workouts you can do if you are looking to achieve a firmer bum!


‘Squats use some of the biggest muscles in the body – glutes, hamstrings and quads,’ says British Military Fitness trainer Keith Walkman. ‘Big muscles generate bigger changes in strength and body shape due to the energy needed to get them working.’


And that means you’ll burn more calories too. It’s a multitasking move that works your core muscles, co-ordination and leg strength. Plus, we’ve added in a few jump-based ones to get your heart rate up as well.

30 day challenge firm bum3

The six bum exercises you need

In 30 days you’ll boost your strength, joint stability and co-ordination as well as burn calories and fat. And that means legs and a bum to die for!

The squat


Stand with feet hip-width apart. Keep your feet flat and back straight, then lower into a sitting position – try and get your thighs parallel to the floor. Lift your arms out in front of you to balance. Hold for three seconds, push your heels into the floor and drive up to starting position.

The narrow squat


Stand with your feet together and repeat the previous move, keeping your legs touching. Clasp your hands together out in front of you to keep your balance. Hold for three seconds, then drive back up to the starting position.

The jumping squat


Do a standard squat and hold for three seconds. Swing your arms back behind you, drive into your heels and jump, lifting your arms above your head. Land softly with bent knees.

The sumo squat 


Stand with your legs set in a wide stance, feet and knees turned out. With your hands on your waist, lower into a squat position, thighs parallel to the ground. Hold for three seconds and return to start position.

The eagle squat 


Start with your legs together. Lift your right leg over your left leg, so they’re crossed. Interlink arms so your right elbow is underneath your left, palms touching. Squat down, hold for three, switch sides and repeat.

The forward jumping squat 


Perform a jump squat, but this time instead of jumping upwards, jump up and forwards to land a foot away. Hinge forward at the hips and thrust your legs in front of you to propel your body forwards.

For an easy guide to these moves, watch our video.



Getting a firmer bum could not be easier with these bum exercises. You can you do them in the comfort of your home and if you stick to the challenge you are bound to get results.