Do you want a perfectly toned butt?
Well, a personal trainer to A-list stars like Gwyneth Paltrow and Victoria Beckham thinks she just might have the answer.
And luckily for you, it’s just three easy steps.
Louisa Drake is currently working with an array of talent from singer and actor Natalie Imbruglia, Hollywood’s Rooney Mara and Euphoria star Maude Apatow. She’s come up with her own workout that’s tailored to give you tight glutes. Image credit: Oly Barnsley
A personal trainer to A-list stars like Gwyneth Paltrow (right) and Victoria Beckham (left) thinks she may have the answer to getting 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 hit the gym to build your glutes.
Just grab a mat and a resistance band and follow these moves.
1. Shoulder bridge
This position develops strength and stability through the core muscles of the body. It also strengthens the pelvic floor, thighs and glutes.
And if you use a resistance band, you can train the glutes even harder.
A shoulder bridge, shown in the picture, develops strength and stability through the body’s core muscles. It also strengthens the pelvic floor, thighs and glutes
How you do that
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 distance apart.
You can wrap the long resistance band or use a loop band around both thighs, just above the knees. Make sure your knees are together and there is room for two fingers between you and the band.
Then lift the pelvis off the mat, push the hips up and the band out.
The shoulder blades and arms press down into the mat, trying to make a straight line from your hips to your shoulders.
Lift your hips and push against the band a few inches, squeeze the glutes and lower the hips a few inches.
Repeat this movement for 30 to 60 seconds for best results.
2. Shells
Clamshells, given their fishy name for the shell shape made with your legs, are great at highlighting the buttocks.
Not only does this move help shape your legs, but they also strengthen your hips and thighs while stabilizing your pelvic muscles and strengthening your glutes, says Ms. Drake.
It sculpts the gluteus medius which lies on the outer edge of the buttocks and outside the hip.
Ms. Drake said, “I’ve slightly reworked this classic exercise to create an extra challenge that produces a peachy shape and great definition.”
Clamshells, shown in the picture, not only help shape your legs, but they also strengthen your hips and thighs while stabilizing your pelvic muscles and strengthening your glutes. It sculpts the gluteus medius which lies on the outer edge of the buttocks and outside the hip
How you do that
Wrap a long resistance band or loop band around both thighs. Again, make sure it’s just over the knees with enough room to fit two fingers between you and the band.
Lie on your side and keep your elbow under your shoulders.
Your hips should be stacked and your knees together, making sure they are in line with the hips.
Keeping your feet together, lift the top knee and push the band away to open the legs and create a “clamshell” shape.
Then lift the foot below off the floor, lower the top knee to close the legs, all without lowering your feet.
Make sure the hips don’t swing around and maintain lift through the spine. And don’t shrink into the supporting shoulder.
Do the move slowly and controlled for 10 to 12 reps, then add another set of 10 to 12 reps, but be sure to keep the pulses small for peachy points.
If you don’t feel the burn as a result, you can make it a bit more difficult for yourself. Try doing 15 to 20 reps at a slow pace, then three sets of eight reps of pulses.
Repeat this clamshell move on the other side for 30 to 60 seconds.
3. Squat & Lateral Leg Lift
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 the booty – it also works the hips, thighs, calves and even the core.
Ms. Drake explains that with the lateral leg lift you get that extra glute and outer thigh focus all in one exercise.
She said, “This is a great way to strengthen the muscles that support the knee, working both the legs and core while also building balance and stability. There is the option to use a chair for extra support.’
Squats aren’t just good for the booty — it also works the hips, thighs, calves, and even the core. Ms. Drake explains that with the lateral leg lift you get that extra glute and outer thigh focus all in one exercise
How you do that
Place your loop band around your shins, just above your ankles. Keep your feet hip-width apart and your hands level with your chest.
Bend your knees and lower your hips onto your heels as you lower into a squat.
Make sure to 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 keep the pelvis level while trying not to lean to one side.
Then lower your right leg and return to a squat position.
Stand and lift your leg to the other side to complete one repetition.
Aim to complete a total of 20 reps, or take your time for 30 to 60 seconds alternating sides.
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