Do you want a perfectly toned butt?
Well, a personal trainer of A-list stars like Gwyneth Paltrow and Victoria Beckham thinks she might have the answer.
And luckily for you, it’s just three simple steps.
Louisa Drake is currently collaborating with a range of talent including singer and actress Natalie Imbruglia, Hollywood’s Rooney Mara and Euphoria star Maude Apatow. She has developed her own workout tailored to give you toned glutes. Credit: Oly Barnsley
A personal trainer of A-list stars like Gwyneth Paltrow (right) and Victoria Beckham (left) thinks she may 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 go to the gym to work your glutes.
Just grab a mat and a resistance band and follow these moves.
1. Shoulder bridge
This position develops strength and stability throughout 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 those glutes even harder.
A shoulder bridge shown in the picture develops strength and stability in the core muscles of the body. It also strengthens the pelvic floor, thighs and buttocks
How it goes
Lie on your mat with your back flat and bend your knees toward the sky.
Make sure your feet are flat and parallel and keep them hip-width apart.
You can either wrap the long resistance band or loop a band around both thighs, slightly higher than the knees. Make sure your knees are together and there is room for two fingers between you and the band.
Then lift your pelvis off the mat, push your hips up and out the band.
Shoulder blades and arms push down into the mat, aiming to form a straight line from your hips to your shoulders.
Raise your hips and press them against the band an inch or two, squeeze your glutes, and then lower your hips a few inches.
Repeat this movement for 30 to 60 seconds for best results.
2. Shells
Clamshells, given their fishy name for the clamshell shape that forms with your legs, are great for flattering your buttocks.
Not only does this movement help shape your legs, but it also strengthens your hips and thighs while stabilizing your pelvic muscles and toning your glutes, says Drake.
It forms the gluteus medius, which rests on the outer edge of the buttocks and outside of the hips.
Ms Drake said: “I’ve slightly reworked this classic exercise to create an extra challenge that delivers peachy shape and great definition.”
The clamshells shown in the picture not only help shape your legs, but also strengthen your hips and thighs while stabilizing your pelvic muscles and toning your glutes. It forms the gluteus medius, which rests on the outer edge of the buttocks and outside of the hips
How it goes
Wrap a long resistance band or loop band around both thighs. Again, make sure it sits just above the knees with enough room to fit two fingers between you and the band.
Lie on your side and keep your elbows under your shoulders.
Your hips should be stacked and your knees together to make sure they line up with your hips.
Keeping your feet together, lift the top knee and push away the band to open the legs and create a shell shape.
Then, lifting the foot underneath off the floor, lower the top knee to close the legs without lowering the feet.
Be careful not to swing your hips around and maintain some lift through your spine. And don’t shrink into the supporting shoulder.
Perform the movement slowly and under control for 10 to 12 reps, then add another set of 10 to 12 reps, but make sure to keep pulses small for peachy dots.
If this doesn’t make you feel the burn, you can make it a little harder on yourself. Aim for 15 to 20 reps at a slow pace and then pulse for three sets of eight reps.
Repeat this clamshell move on the other side for 30 to 60 seconds.
3. Squats and side leg raises
Squats are one of the best exercises to target the gluteus maximus – the largest muscle in the lower body.
It’s not just good for your butt – it works your hips, thighs, calves and even your core.
Ms. Drake explains that the side leg raise gives you that extra glute and focus on your outer thighs in one exercise.
She said: “This is a great way to strengthen the muscles supporting the knee, work the legs and core while building balance and stability. There is an option to use a chair for extra support.”
Squats aren’t just good for the booty — they work your hips, hamstrings, calves, and even your core. Ms. Drake explains that the side leg raise gives you that extra glute and focus on your outer thighs in one exercise
How it goes
Wrap your loop band around your shins and place it just above your ankles. Keep your feet hip-width apart and bring your hands to the same height as your chest.
Bend your knees and drop your hips toward your heels as you lower into a squat.
Make sure you keep your spine long and your core engaged.
Stand and lift your right leg out to the side, keeping the knee straight. Place your hands on your hips to maintain a straight pelvis while trying not to lean to one side.
Then lower your right leg and return to a squat.
Stand and lift your leg to the other side to complete one rep.
Aim for a total of 20 reps, or take turns for 30 to 60 seconds.
HOW MUCH MOVEMENT DO YOU NEED
To stay healthy, adults ages 19 to 64 should try to be active every day and do the following:
- at least 150 minutes of moderate aerobic activity such as bicycling or brisk walking each week and
- Strength exercises 2 or more days per week that engage all major muscles (legs, hips, back, abs, chest, shoulders and arms).
Or:
- 75 minutes of vigorous aerobic activity such as running or a game of one-on-one tennis every week and
- Strength exercises 2 or more days per week that engage all major muscles (legs, hips, back, abs, chest, shoulders and arms).
Or:
- a mix of moderate and vigorous aerobic activity each week – for example 2 x 30 minute runs plus 30 minutes of brisk walking equals 150 minutes of moderate aerobic activity and
- Strength exercises 2 or more days per week that engage all major muscles (legs, hips, back, abs, chest, shoulders and arms).
A good rule of thumb is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.
One way to get your recommended 150 minutes of weekly physical activity is to do 30 minutes each week for 5 days.
All adults should also break up prolonged sitting with light activity.
Source: NHS
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