Secrets to A Perfect Derriere!

 When it comes to the secret of how celebs have the kind of perky perfect buns that are worthy of being splashed across gossip magazines , most of us may have resigned ourselves at some point to believing such “assets” are only god given! But the truth is, there really is no big secret at all! Whether you have a pancake where your bum should be, or a rather round derriere that despite its relative plumpness, still droops and doesn’t look anything like a Victoria’s secret models in a bikini, the exciting news is that this can be changed and you can in fact have a booty to be proud of without any need for craziness like butt implants, fat injections or any other risky procedures.

First off, I should hope if you’re after a toned butt and willing to work a little to get it, you’re already taking steps to a healthier eating lifestyle and perhaps doing some sort of exercise on a regular basis! The less fat around you’re bottom the easier it will be to “lift” it up like we want. And there’s also no point to having a lovely lifted butt if it’s still covered in cellulite. (and yes you can get rid of cellulite, which I will discuss in a later blog!) So it really is so important that you’re eating clean wholesome food!

While cardio exercise like running, swimming, cycling, or using gym equipment like  the elliptical are a wonderful start to losing weight, cardio workouts alone will not give you a butt to rival Sofia Vergara. A more focused approach is needed (and I’ve heard from a source who used to see Sofia workout often at a gym in Los Angeles a number of years ago, just what kind of exercise she did to shape her enviable buns.)

And the beauty about these exercises is that they can be done at home, in a hotel room, or anywhere you have a bit of space and they do not require gym equipment at all! You can of course add some hand held weights, or even ankle weights to increase the intensity but if you’re starting out then it’s not needed!

(According to a source, Sofia repeatedly performed the following two basic but extremely effective butt exercises during her regular workouts;)

SQUATS; (The number one butt toning exercise in my book anyway!!)

For a squat, you stand with your feet a little more than hip width apart, toes pointed forward, and sit back as if you are about to sit on an imaginary chair behind you. Keep your back straight and squat as low as you can before coming back up. The key is to keep the movement nice and controlled, don’t rush it.  Do this 20 times.

**These are perfect for people starting out on an exercise program, but the more advanced could eventually progress to Jump Squats (just jump up towards the sky after the squat and as you come down, lower yourself into the squat again and repeat)

LUNGES; (A close tie for first place when it comes to butt exercises)

Stand with your feet together and your hands on your hips. Then step put with your right leg (as if your about to sink into a splits position) and then bend your knees and slowly lower to the ground, keeping both knees at a 90degrees angle. Come back up and repeat on opposite leg. Do this 20 times.

**For the more advanced, you can perform walking lunges, and the oh-so lower-body-burning Jump lunges.  ( I will explain these more difficult moves in a later blog for those looking for a more intense workout)

Apart from Squats and Lunges, which I believe together are almost enough to get that butt defying gravity, another favorite exercise of mine which always leaves me feeling sore the next day is a move I learned along time ago when my sister and I used to work out to Claudia Schiffer’s workout tape. And if she is anything to go by, then it’s worth including!

BENDED LEG LIFT

Get down on all fours and lower your elbows to the ground. Keeping your tummy pulled in tight, lift the right leg up behind you towards the sky. Slowly lower it down and repeat x 15 times. Then switch to the other leg. These can really burn but they are so good!

**Advance people can add ankle weights to increase intensity.

So for a wonderfully effective butt workout do the following circuit;

Squats x 20

Lunge x 20

Bended leg lift x 15 (on each leg)

Repeat this circuit 4 times, 3 times a week and I guarantee you will begin to see results after about two to three weeks! And if you start now, just think how amazing your butt will look in cute bikini bottoms come summer time!!  :)