Tiff Hall's #1 exercise to firm your butt

Want a fast way to a well-toned tush? This targeted exercise by personal trainer Tiff Hall of TIFFXO will tone up your glutes in no time.

Glute bridges are all the rage right now and it’s no wonder why. As the name suggests, they’re a killer booty burner targeting all three glutes (gluteus maximus, medius and minimus) to build strong, toned muscle. They also work the abs and are a great alternative to squats if you experience knee, hip or back pain. Frog glute bridges are my favourite variation of the exercise, as they further isolate the glutes for a more targeted movement that takes the guesswork out of muscle activation. The best bit? You can do them lying down!

Here's how to do frog glute bridges

1. Lie on your back with your arms straight by your side and your knees bent so that your heels are about a foot length from your sit bones (lower part of pelvis).

2. Place the soles of your feet together and let your knees splay outward.

3. From here, tuck your pelvis under to engage your core and raise your hips to the sky, activating your glutes as you do so. Hold for 2 seconds and squeeze, and then lower back to the floor, one vertebrae at a time. Do two sets of 10 to 15 reps

For more workouts, visit Tiff Hall’s online health and fitness program at TIFFXO.com