Originally formed for the Telegraph’s Motivation Monday, we decided to repeat our perfect butt workout here for you just in case you missed it! Each week we add four new moves to your routine.

I want my That Girl’s to step it up a notch from the original Telegraph instructions.  I want you to perform the beginner (level one) AND intermediate (level 2) of each move. However, if you are a total beginner then stick to the beginner move and repeat twice through.

Add these to your legs workout or use alone, adding each week to the workout until you have a whole body routine.

REAR KICKERS

Level 1

15-20 reps each side.

Why she does it

This one really focuses on your ability to activate your glutes, essentially putting more emphasis to one butt cheek at a time.

Position

Place your head, shoulders and upper back on a chair/sofa/seat and allow your hips to drop towards the floor. Your feet are hip width apart with the right foot flat on the floor and left heel raised. Knees and toes point forwards.

How she does it

From your lowest point, root down through your right heel and focus on engaging the right butt cheek as you dynamically lift your hips upwards until your torso is in one straight line. Hold momentarily at the top and then lower under control.

Repeat on the other side.

Be Mindful

Engage your abdominals throughout the movement and avoid letting the knees spray outwards.

REAR KICKERS

Level two

15-20 reps each side.

Why she does it

This one further challenges your ability to activate your glutes, putting more emphasis to one side at a time. The lower back and obliques act as stabaliser in this move.

Position

Place your head, shoulders and upper back on a chair/sofa/seat. Your feet are hip width apart with the right foot flat on the floor and left foot in line with your pelvis. Knees and toes point forwards.

How she does it

Drop you hips towards the floor and from your lowest point, root down through your right heel. Focus on engaging the right butt cheek as you dynamically lift your hips upwards until your torso is in one straight line and your left leg is held in front of you. Hold momentarily at the top and then lower under control.

Repeat on the other side.

Be Mindful

To engage your abdominals throughout the movement.

GLUTE KICK BACK

Level 1

Repeat 15-20 each leg.

Why she does it

This one is a great butt activator and shaper.  You can always add ankle weights to increase the intensity.

Position

Start by kneeling on all fours, forearms on the ground and hips in line with knees. Gaze is to the floor.

How she does it

Focus on engaging your abdominals to initiate the move. Extend the bent right leg up behind you so the knee comes a fraction higher than the hip. Your foot is flexed. Now lower half way down and back 2 times before returning to the start position.

Be Mindful

Keep your spine flat and abdominals engaged throughout.

PLANK KICK UPS

Level 2

Repeat 15-20 each side.

Why she does it

This one takes the kickback to the next level, also challenging your core and shoulder stability. In fact it is a whole body move.

Position

Come into plank position on your hands and feet. Shoulders in line with your wrists, spine straight, gaze to the floor. Drop your right knee to the floor keeping your left leg straight.

How she does it

Tense your abdominals and left leg as you extend the bent right leg upwards so the knee comes just above hip level. Focus on pushing through your heel as you squeeze the butt. Pause at the top before returning the knee to the floor.

Be Mindful

Avoid lifting the hips as you perform the kickback. Keep your focus on maintaining a strong body.

Click here to view the Telegraph post and accompanying film showing the exercises in motion.