A fast way to a firmer bottom

It only takes a few minutes a day to get gorgeous! You can even do these exercises during ad breaks while you're watching telly.

These are three of my all time favourite butt exercises to help you get things back up where they belong. Use one to three kilo weights in each hand (half litre bottles of water will do). Whether you're a beginner or already fit, remember to begin your workout with a short warm-up, walking or marching in place with simple arm movements. Then stretch your major muscle groups.

The Lunge

Technique: With your feet together, holding a weight in each hand and with arms hanging by your sides, palms in, take a step forwards with your left leg, leading with your heel. Plant your foot down and dip downwards. Bend both knees as far as you can or until your right knee touches the ground (make sure your left knee is directly over your ankle). Straighten up and then go back down again into the lunge position. Do 3 sets of 10 repetitions on each leg.

Nicki's Tip: Don't place stress on the knee by taking too short a step forward, forcing the knee to bend beyond your toes. Also keep your abs tight and chest lifted throughout, and your shoulders above your hips on the downward movement.

Single-Leg Squats

Technique: Stand with your feet hip-width apart, knees slightly bent and toes pointing forwards. Lift your right foot several inches off the floor, extending your leg in front of you, foot relaxed and knee slightly bent. Extend your arms in front of you. Tightening the abs, bend your left knee as much as you can while holding your balance, keeping weight distributed throughout the foot. Hold for two counts, then rise back to starting position. Complete one set of 15 repetitions, then switch legs; repeat for another two sets.

Nicki's Tip: Be sure to keep your body weight in your heels, and don't let your knees extend beyond your toes.

Bridge Thigh Lift

Technique: Lie on your back with your left knee above your left hip, knee bent 90 degrees and your foot in the air. Straighten your arms by your sides with your hands away from your body for a wide base of support. Tilt your pelvis up and raise your hips until your body is in a straight line. Keeping hips lifted and steady, open your left thigh out to the side and then slowly bring your knee back in above the hip. Do three sets of 20 repetitions, then switch legs.

Nicki's Tip: Keep your abs tight throughout.