Four easy exercises to perk up your bum for summer

1. Lunge and knee drive

Take a medium-sized step back into a lunge, bending back leg so knee almost touches the ground. Push into front foot to return to standing and drive knee back up toward chest. Do 10 to 12 reps. Switch sides. Repeat.

Perfect your form: Hold chest up (no slouching!) with shoulders facing forward.

Dial it down: Do the lunges without the knee drives.

Amp it up: Hold a pair of light hand weights by your sides.

2. 1 1/4 squat

Stand with feet hip-width apart. Squat down as deep as possible, pushing your hips and butt back as if sitting in a chair. Rise up a quarter of the way and pause for 2 counts, then go back down into the full squat. Return to standing. Do 10 to 12 reps.

Perfect your form: Keep your weight in your heels.

Dial it down: Skip the quarter squat; do deep squats instead.

Amp it up: Increase reps.

3. Fire hydrants

Start in tabletop position with hands under shoulders and knees under hips. Lift one leg out to side as high as possible, keeping a soft bend in knee. Pause for 2 counts and slowly return to start. Do 12 reps. Switch sides. Repeat.

Perfect your form: Keep hips square to the front, back straight and core tight.

Dial it down: Do fewer reps.

Amp it up: With leg lifted, draw big circles in the air, leading with your knee.

4. Single-leg bridge and raise

Lie on back with legs bent, feet on the floor and heels in line with knees. Tighten core and raise hips up as high as possible, pushing from heels. Lift and lower one leg, making sure to keep hips stable. Do 10 reps. Switch legs. Repeat.

Perfect your form: Engage your glutes to keep hips high.

Dial it down: Hold bridge pose for 60 seconds without lifting either leg up.

Amp it up: Hold leg straight out for 20 seconds before next rep.

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