Want a perfect butt?
Well, personal trainers for A-list stars like Gwyneth Paltrow and Victoria Beckham think she might have the answer.
Luckily, it takes three easy steps.
Louisa Drake is currently working with a diverse array of talented artists, including singer and actor Natalie Imbruglia, Hollywood’s Rooney Mara, and Euphoria star Maude Apatow.She devised her own workout tailored to give her toned buttocks Photo courtesy Ollie Barnsley
Personal trainers for superstars like Gwyneth Paltrow (right) and Victoria Beckham (left) think they may have the answer to getting the perfect toned butt.
Louisa Drake, who currently works with The Girl With The Dragon Tattoo’s Rooney Mara and Euphoria’s Maude Apatow, says you don’t need to hit the gym to get those glutes.
Grab a mat and resistance bands and follow these movements.
1. Shoulder bridge
This position increases strength and stability throughout the core muscles of the body. It also strengthens your pelvic floor, thighs and buttocks.
You can also use resistance bands to further strengthen your glutes.
The shoulder bridge shown in the image increases strength and stability throughout the core muscles of the body.Also strengthens the pelvic floor, thighs and buttocks
how to do
Lie flat on your back on the mat and bend your knees toward the sky.
Make sure your feet are flat and parallel, hips apart.
You can either wear a long resistance band or wrap a loop band around both thighs (just above your knees). Bring your knees together and make sure there is room for two of his fingers between the band.
Then lift your pelvis off the mat and push your hips up to release the band.
Press your shoulder blades and arms into the mat, forming a straight line from your hips to your shoulders.
Lift your hips, push the band out an inch or two, tighten your glutes, and then lower your hips a few inches.
Repeat this movement for 30-60 seconds for best results.
2. Clamshell
A seashell with a dubious name due to the shape of the shell made with its feet. I am good at emphasizing the buttocks.
Not only does this move help tone your legs, Drake says it also strengthens your lower back and thighs while stabilizing your pelvic muscles and toning your glutes.
Sculpt the gluteus medius on the outer edge of the buttocks and the outer hip joint.
Drake said:
The clamshell shown in the image not only helps shape your legs, but it also stabilizes your pelvic muscles and tones your glutes while strengthening your lower back and thighs. Sculpt the gluteus medius on the outside.
how to do
Wrap a long resistance or loop band around both thighs. Again, make sure the band is just above her knees and there’s room for two of her fingers between it and the band.
Lie on your side and place your elbows under your shoulders.
Stack your hips and bring your knees together so that they are in line with your hips.
Keeping your feet together, lift your top knee and release the band to spread your legs apart to create a “clamshell” shape.
Then lift your feet off the floor and lower your top knee to close your legs. All do not put their feet down.
Keep your hips from swinging around and try to lift your spine. And don’t crouch down on your supporting shoulders.
Repeat this movement slowly and controlled 10 to 12 times, then add 10 to 12 more repetitions.
If you still don’t feel the burn, you can make it a little harder yourself. Try 15-20 repetitions at a slow pace, then pulse he does 3 sets of 8 repetitions.
Repeat this clamshell movement on the other side for 30-60 seconds.
3. Squat & Lateral Leg Lift
Squats are one of the best exercises for working the largest muscles in the lower body, the glutes.
It works not only on the buttocks, but also on the hips, thighs, calves and even the core.
Drake explains that the outer leg lift allows you to focus your extra glutes and outer thighs all in one exercise.
She says, “This is a great way to strengthen the muscles that support your knees and train your legs as well as your core while building balance and stability. There is the option of using a chair for extra support.”
Squats are not only good for your buttocks, but also your hips, thighs, calves, and even your core. Mrs Drake describes the outer leg lift that gives you extra glutes and outer thigh focus in one exercise.
how to do
Place the loop band around your shins and just above your ankles. With your feet hip-width apart, bring your hands to chest level.
Bend your knees and drop your hips onto your heels to perform a squat.
Make sure you keep your spine long and your core toned.
Stand and lift your right leg to the side, keeping your knee straight. Place your hands on your hips to help maintain a horizontal pelvis while avoiding leaning to one side.
Then lower your right leg to return to the squat position.
Stand and raise your leg to the other side to complete one repetition.
Complete a total of 20 repetitions or alternate between left and right for 30 to 60 seconds.
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