Want a round, lifted gluteus maximus? Here’s the secret to a star behind
CELEBRITIES like Beyonce, J-Lo, Sofia Vergara and Kim Kardashian are famous for their rounded behinds so here are some star exercises to help you shape your glutes.
Beyonce has got it, so have J-Lo, Sofia Vergara, and Kim Kardashian.
Whether it is small, large or in-between, some famous women have perfected the round, lifted shape of the gluteus maximus with regular workout routines.
No one wants a droopy derrière so try these celebrity exercises to firm and tone your rear.
Mandy Ingber, creator of Yogalosophy and Jen’s friend for 25 years, says: “There’s nothing like a squat to lift the booty.”
1. Stand with feet together. Sink down into an imaginary chair, as if seated. Your butt should be sinking down towards your heels and your arms extended towards the sky. Palms facing or touching.
2. Firm your triceps and send energy out through the arms, as you continue to ground down into the floor.
3. Hold chair pose for 30-60 secs (5-10 breaths). Press your feet into the floor, lead with your sternum and rise up to standing position.
4. Step with the feet apart slightly, about hip-width in distance, and bring your palms together at your chest. Sink the hips back into a seated position and immediately press back up.
5. Continue to breathe throughout. Do this 8-10 times, then step the feet together. Back to Chair Pose. Repeat set three times.
J-Lo can’t understand the obsession over her rear. “I guess in Hollywood it is a bit of a novelty,” she says.
1. Stand with feet parallel, arms at sides. Take a large step backward with left foot.
2. Turn so your upper body faces all the way to the left and pivot both feet so your left foot faces forward and your right foot faces out; heel of left foot is perpendicular to right.
3. Lower hands toward floor over left leg, being careful to keep left knee in line with left ankle. Pivot back to centre and repeat on opposite leg. Do 12 to 15 reps then switch sides.
4. Stand with feet shoulder-width apart, holding a 2-5kg dumbbell in each hand, elbows bent 90 degrees, with palms facing forward. Keeping chest up, squat down.
5. As you lift back up through glutes, twist body to the left, allowing feet to pivot so that right heel lifts off the floor. At the same time, press dumbbells overhead. Return to start. Switch sides and repeat. Do 16 reps, alternating sides, for three sets.
The superstar is proud of her curvaceous body shape. “The way I see it is that God gave me this body and it’s fine to celebrate that,” she says.
1. Position yourself on all fours — with your hands under your shoulders and your knees under your hips — on a gym mat (to avoid slipping).
2. Bring your left leg up into the air at a 90 degree angle. Don’t use your back to lift your leg, tighten the glute muscle to lift your foot.
3. Lift your foot slowly in very small movements to tighten your butt muscles. Do 20 small pulses and bring yourself back into your starting position.
4. Repeat with right leg. Rest and repeat.
The Columbian beauty is now hitting her fourth decade and her Hollywood trainer Gunnar Peterson says, “She keeps hips and glutes lifted and perfect with a variety of lunges and squats.”
1. Sumo Squat using a watermelon (or exercise ball) Step out with legs apart, hold the melon at arm’s length. Sink down and bend, driving up through your heels. Repeat for 10-20 reps.
2. Squat to Monkey Row using a bag of potatoes. Arms hang down at your sides with your bag of potatoes in hand. Squat down, and as you come up, bring your elbows up and hands into your underarms. Do 10-20 reps.
3. Rear Lunge to Front Kick. Put hands on your hips, lunge back to your knee and kick forward like a Rockette. Do 10-15 reps.
Originally published as Want a round, lifted gluteus maximus? Here’s the secret to a star behind
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