>
Do you want a perfectly toned butt?
Well, a personal trainer to A-list stars like Gwyneth Paltrow and Victoria Beckham thinks she might have the answer.
And luckily for you, it involves just three simple steps.
Louisa Drake currently works with a variety of talent from singer-actress Natalie Imbruglia, Hollywood’s Rooney Mara and Euphoria star Maude Apatow. She has devised her own workout that is designed to give her toned buttocks. Image Credit: Oly Barnsley
A personal trainer to A-list stars like Gwyneth Paltrow (right) and Victoria Beckham (left) thinks she might have the answer to a perfectly toned butt.
Louisa Drake, who currently works with The Girl With The Dragon Tattoo’s Rooney Mara and Euphoria’s Maude Apatow, says there’s no need to hit the gym to build glutes.
Just grab a mat and a resistance band and go through these moves.
1. Shoulder bridge
This position develops strength and stability in the core muscles of the body. It also strengthens the pelvic floor, thighs, and buttocks.
And if you use a resistance band you can work the glutes even more.
A shoulder bridge, pictured here, builds strength and stability in the core muscles of the body. It also strengthens the pelvic floor, thighs and buttocks.
How to do it
Lie with your back flat on your mat and bend your knees toward the sky.
Make sure your feet are flat and parallel, keeping them hip-width apart.
You can wrap the long resistance band or use a loop band around both thighs, just above the knees. Make sure your knees are together and there is two fingers’ clearance between you and the band.
Next, lift your pelvis off the mat, pushing your hips up and the band out.
Shoulder blades and arms press into the mat and aim to form a straight line from hips to shoulders.
Raise your hips and push against the band an inch or two, squeeze your glutes, then lower your hips a few inches.
Repeat this movement for 30 to 60 seconds for the best results.
2. Shells
Clam shells, given their suspicious name by the shell shape created with the legs, they are great for emphasizing the buttocks.
This move not only helps sculpt your legs, but it also strengthens your hips and thighs while stabilizing your pelvic muscles and toning your glutes, says Ms. Drake.
Sculpts the gluteus medius which is located at the outer edge of the buttocks and outside the hips.
Ms Drake said, “I’ve slightly reworked this classic exercise to create an added challenge that offers peachy shape and great definition.”
The shells, pictured here, not only help to sculpt the legs, but also strengthen the hips and thighs while stabilizing the pelvic muscles and toning the buttocks. Sculpts the gluteus medius which is located at the outer edge of the buttocks and outside the hips.
How to do it
Wrap a long resistance band or loop band around both thighs. Again, make sure it sits just past your knees with enough room for two fingers to fit between you and the band.
Lie on your side and keep your elbow under your shoulders.
Your hips should be stacked and your knees together, making sure they are in line with your hips.
Keeping your feet together, lift your top knee and press the band out to open your legs and create a “shell” shape.
Then lift your bottom foot off the floor, lower your top knee to close your legs, all without lowering your feet.
Make sure your hips don’t sway and keep your spine up. And don’t shrug on the supporting shoulder.
Perform the movement slowly and in a controlled manner for 10 to 12 repetitions and then add another set of 10 to 12 repetitions, but be sure to keep the pulses small for the peachy dots.
If that doesn’t make you feel the burn, you can make it a little harder on yourself. Try to do 15 to 20 repetitions at a slow pace and then three sets of eight repetitions of pulses.
Repeat this clam motion on the other side for 30 to 60 seconds.
3. Squat and Lateral Leg Raise
Squats are one of the best exercises to work the gluteus maximus, the largest muscle in the lower body.
It’s not just good for the booty—it also works your hips, thighs, calves, and even your core.
Ms. Drake explains that with the lateral leg raise you get that extra glute and outer thigh focus all in one exercise.
She said: ‘This is a great way to strengthen the muscles that support the knee, work the legs and core while developing balance and stability. There is the option of using a chair for additional support.’
Squats are not only good for the booty, but they also work the hips, thighs, calves, and even the core. Ms. Drake explains that with the lateral leg raise you get that extra glute and outer thigh focus all in one exercise.
How to do it
Place your lariat band around your shins, placing it just above your ankles. Keep your feet hip-width apart and bring your hands level with your chest.
Bend your knees and drop your hips back to your heels as you squat down.
Make sure you keep your spine lengthened and your core engaged.
Stand up and lift your right leg out to the side, keeping your knee straight. Place your hands on your hips to help keep your pelvis level as you try not to lean to one side.
Then lower your right leg and return to a squatting position.
Stand up and lift your leg to the other side to complete one repetition.
Try to complete 20 repetitions overall, or time yourself for 30 to 60 seconds alternating sides.
In other health news…