Bum tightener and back strengthener

It's not too late to get your bum in shape, so it fits better into a bikini. But it's not just what you've got that'll turn heads on the beach, it's how you carry yourself - and a major element of developing a striking posture is a strong lower back.

1. Bum tightener: Position yourself on all fours, but bend your elbows so you're resting your upper body weight on your forearms. Extend one leg behind you with your knee bent at a 90 degree angle and the sole of your foot towards the ceiling. Now, holding your stomach muscles in, tighten your buttocks as you push your foot up a few inches, until your thigh is parallel to the ground. Return to the starting position and repeat 15-20 times. Switch legs and repeat. Work up to 2-3 sets for each leg. Reward yourself with an alcohol-free glass of tropical fruit punch.

2. Back strengthener 1: Lying face down, keep your feet and thighs on the floor and place your hand on your thighs. Raise your upper body for the count of two and lower for the same count, breathing in when raising and out when lowering. Do each movement slowly. Do 2-3 sets of 12 repetitions

Dennis's tip: If you want to make it a little bit more effective, incorporate a gym ball into the exercise

3. Back strengthener 2: Start on all fours. Position your hands under your shoulders and knees under your hips. Lift your right arm in line with your ears, then extend the opposite leg straight out behind you. Keep those abdominal muscles pulled in and hold for 8-12 seconds. Repeat on the opposite side - 2-4 sets should do nicely.

Dennis's tip: For a more challenging attack on your bum, try doing this exercise with a 1kg ankle weight.

• Dennis Duhaney

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