Target the glutes

Funny old world, isn't it? All it takes is a wedding (I think you know the one I mean) and a bridesmaid's dress (ditto) and, suddenly, it's all about the bum.

For me, the key to a fine derrière is a fit derrière. And that's all about exercising correctly - making sure that you're in the right position for the exercise you're doing, so that your glutes are working properly and you're working the muscles you want to focus on, rather than the ones that instinctively compensate.

Three exercises for a fit and firm rear
The clam: lie on your side with a pillow under your head, knees slightly bent in front of you with your hips, knees and feet stacked and your heels level with the rest of your body. Roll your hip and torso slightly forward towards the floor.

Squeeze the top glute and slowly raise your top knee a few inches off your bottom one. Hold for a second and then lower. Repeat for one minute or until you feel your glute fatigue.

Straight leg lifts and kicks: lie in the same position as above but with your top leg outstretched so that your heel is level with the rest of your body. Slowly lower your leg just below the level of your hip and then squeeze your bum and raise it to hip height again. Repeat for 30 seconds. Keeping your leg at hip height, draw it forward an inch and then squeeze your bum to draw it back an inch. Repeat again for 30 seconds and then finish with a final hold for 10 seconds.

Split squat: Stand side-on next to a wall (for balance) in a split stance with the foot furthest from the wall in front. Raise the foot closest to the wall off the ground and bend your front knee into a split squat keeping your knee behind your toes - try to get the majority of your body weight onto the heel and outside border of the front foot. This will ensure your bum is working to hold you in place. Hold for one minute or until fatigue.

David Higgins is co-founder of tenpilates.com.