This is how I transformed my bum in eight weeks with short home workouts and one simple diet rule

A top personal trainer has shown off her impressive body transformation just eight weeks after starting a 'booty boost' routine she designed.

Rachael Attard, a Queensland sports scientist and nutritionist, is known for her female-focused training and expertise in sculpting a lean, strong body.

The mother announced her results after two months; she did four training sessions per week and each of them lasted only 20-30 minutes.

She also followed her sustainable 80:20 diet rule, where she eats healthy 80 percent of the time and has whatever she wants the rest of the time.

'The training sessions are Pilates style so they have little impact and do not use heavy equipment. I used a resistance band, ankle weights and also did a lot of bodyweight exercises,” Rachael told FEMAIL.

'With these workouts you do high repetitions that really burn; it's much harder than it looks! You'll also hit all of your glutes from different angles, which helps to lift and tone your butt.'

Some of her favorite exercises include plank folds, single-leg glutes, donkey kicks, eccentric push-ups, and torso twists with leg lifts.

Rachael said it's a myth that you have to 'lift super heavy weights' to grow your booty, because while they help, it's certainly not the only way.

“One great thing I love about Pilates workouts is that it's a lighter training style, they don't build as much muscle in your legs,” she said.

'We also designed this program specifically to help build your booty, without growing your legs. There are no squats or lunges in this program, or HIIT/jumping exercises.

'The other great thing is that all the exercises involve your core, so it's not just a booty program; you also train your legs, core and a little bit of the upper body.'

Rachael, who plans to continue working out for another eight weeks for even better results, has not made any “specific dietary changes” but has stuck to the rules she has learned since joining the fitness and health industry .

'My diet has changed enormously in recent years. When I first started exercising and eating healthier, I was pretty extreme. “I was eating super healthy, no junk food at all, and counting my calories (and probably not eating enough),” she said.

'That's obviously not sustainable, so I just gave up every weekend and ate whatever I wanted. On Monday I would start all over again. At some point I realized things needed to change, so I started being less strict, eating more and even getting better results.”

Rachael now eats healthily most of the time, which makes her feel her best, but if she wants a chocolate bar, she won't hesitate to eat it.

“I actually eat chocolate every day, but now that I don't feel restricted, I don't feel the need to binge on it,” she said.

'I generally describe it to people as the 80:20 rule, where I eat healthy 80 percent of the time and eat whatever I want the other 20 percent of the time. This is the most sustainable way for me to eat healthy, get great results, not feel deprived and have a healthy relationship with food.'

She also tries to eat breakfast within an hour of waking up every day.

“I know fasting is all the rage, but for women, especially those over 30 and those with hormone problems, eating in the morning is important for blood sugar and cortisol levels,” she said.

'I also eat a fairly high protein diet and aim to have a source of protein with every main meal.'

Rachel is new Booty Boost Program is currently 30 percent off and can be found on its website.

'Once you purchase it, you get access to the program on the Femme Nativa app forever. It also includes some additional PDF and audio guides such as a step-by-step guide and a cardio guide to help you get the best results,” she said.

“And we have a great supportive community in the app that can help answer questions and motivate you.”