Summer's quickly drawing to a close and soon it will be time to pack up the speedos.  But there's still time to head to the beach over the nexrt few weeks. To ensure that the speedos are tight in all the right places we need to keep those bums in shape.

Here are some exercises that will help tone and shape those summer bums.

 1# Squats.
Possibly one of the best exercises to shape bums and thighs, squats should be the mainstay of every lower body exercise program.  The movement starts from the hips, not the knees. As you bend, stick that bum out well behind you and keep the shoulders up nice and tall. Lower yourself as close to 90 degrees as possible and as you push back up, push with you bum as well as your thighs.  

2# Lunges.
Start from the ground to get yourself in the correct position. Front knee should be 90 degrees; back knee should be the same. As you lower yourself back to the ground, make sure your body is moving straight up and down, not forward. Keep your body up nice and tall do not lean forwards or backwards.

3# Stiff Leg Deadlifts.
This is a difficult one to do correctly but is very effective at helping to shape that bum. Standing up straight, stick out your chest and bum so that your lower back is curved or arched. Bend your knees slightly and keep them at this angle throughout the entire lift. Keeping the curve in your back, lower the weights, keeping them close to your legs, to the point where you can feel it lightly pulling behind your thighs. As you raise the weight, pull up with your shoulders as you push your hips forward.

Always try to increase the intensity of your training sessions whether it is by increasing your weight, the reps or the intensity of your cardio sessions. Remember, the harder you work, the harder you will be.