The talented team of fitness gurus at Dubai leading luxury member’s only gym, Embody Fitness provides you with seven tips on how to get those cheeks summer ready and have the perfect behind in time for beach season.

Embody Fitness, the award winning fitness center, opened its doors in Dubai last month and has already taken the city by storm, igniting transformative results and proving to be a unique and effective player in the regional fitness community.

Fitness Director Rob Richards has over 25 years of experience as a strength and conditioning coach, having trained national champions in athletics, martial arts, team sports as well as hundreds of fitness enthusiasts and corporate professionals around the world.

Read on to learn of seven tips to incorporate in your workout to achieve the best derrière:

1. Activate

Before any workout try to get the muscles activated and awake so they will respond better to the workout. Isometric or static contractions work great for this – think of a hip bridge where you hold at the top of the movement for 10 seconds. Three sets of these should wake up the muscle and get them ready for the workout.

2. Go For The Feel

Train with exercises that target the gluteus and not other leg muscles. If you can’t feel the gluteus working during the exercise then try to modify the exercise or use a different exercise. You must be able to feel the muscle working during the exercise.

3 – Go Low!

Always try for full range of motion techniques, for example, with squats go as low as you can with good form and technique, the lower the hips are in relation to the knee the more the gluteus will be working.

4. Try Single Leg Work

Step ups, lunges and split squats all allow you to focus on just one leg and glutei at a time which can add more stress and ultimately more gains and more definition.

5. Don’t Forget to Add Some Resistance

You don’t have to go super heavy with weights, but sometimes bodyweight is not enough so adding weight via dumbbells or barbell can help get those gluteus working.

6. Frequency

If you want faster results then try to train the gluteus two or three times per week for a month, to see speedy results.

7. Have a Plan

Make sure you write your workout down before you go into the gym, with the full program in place. Try to follow it for at least four workouts and try to improve each time with more reps, sets or weight.