How to build your glutes and get toned

Health News

How to get a perfectly-toned butt in just THREE steps, according to celebrity PT who’s helped Victoria Beckham and Gwyneth Paltrow

Personal trainer to stars like Gwyneth Paltrow shares her easy work-out tips
Shoulder bridge, clamshells and squats could be the secret to toned glutes
With no need to step inside a gym, all you need is a mat and a resistance band

Want a perfectly-toned butt?

Well, a personal trainer to A-list stars like Gwyneth Paltrow and Victoria Beckham reckons she might just have the answer.

And, luckily for you, it involves just three, simple steps.

Louisa Drake currently works with a range of talent from singer and actor Natalie Imbruglia, Hollywood’s Rooney Mara and Euphoria star Maude Apatow. She has devised her own work-out that is tailored to giving you toned glutes. Picture credit: Oly Barnsley

A personal trainer to A-list stars like Gwyneth Paltrow (right) and Victoria Beckham (left) reckons she might 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 step inside the gym to build your glutes.

Simply 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 glutes.

And if you use a resistance band you can work the glutes even harder.

A shoulder bridge, shown in image, develops strength and stability throughout the core muscles of the body. It also strengthens the pelvic floor, thighs and glutes

How to do it

Lie down with your back flat on your mat and bend your knees towards the sky.

Make sure your feet are flat and parallel, keeping them hip distance apart.

You can either wrap the long resistance band or use a loop band around both thighs, just higher than the knees. Make sure your knees are together and there is space for two fingers between you and the band.

Then, lift the pelvis off the mat, pushing the hips up and the band out.

The shoulder blades and arms press down into the mat and aim to make a straight line from your hips to your shoulders.

Lift up your hips and push out against the band an inch or two, squeeze the glutes then lower hips a few inches.

Repeat this movement for 30 to 60 seconds for the best results.

2. Clamshells

Clamshells, given their fishy name for the shell shape created with your legs, are great at emphasising the buttocks.

This move not only helps to sculpt your legs but they also strengthen your hips and thighs while stabilising your pelvis muscles and toning your glutes, Ms Drake says.

It sculpts the gluteus medius which lays on the outer edge of the buttocks and outside of the hip.

Ms Drake said: ‘I have slightly reworked this classic exercise to create an extra challenge that delivers a peachy shape and great definition.’

Clamshells, shown in image, not only helps to sculpt your legs but they also strengthen your hips and thighs while stabilising your pelvis muscles and toning your glutes. It sculpts the gluteus medius which lays on the outer edge of the buttocks and outside of the hip

How to do it

Wrap a long resistance band or loop band around both thighs. Again, make sure it sits just past the knees with enough space to fit two fingers between you and the band.

Lay on your side and hold your elbow under your shoulders.

You 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 up and press the band away to open the legs to create a ‘clamshell’ shape.

Then, lift the foot underneath 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 a lift through the spine. And don’t shrink into the supporting shoulder.

Perform the movement slowly and controlled for 10 to 12 reps and then add another set of 10 to 12 reps but make sure you keep the pulses tiny for peachy points.

If that doesn’t make you feel the burn, you can make it a bit harder for yourself. Try doing 15 to 20 reps at a slow pace and 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 with the lateral leg lift you get that extra glute and the outer thigh focus all in one exercise.

She said: ‘This is a great way to strengthen the muscles supporting the knee, work the legs as well as the core while building balance and stability. There is the option to use a chair for extra support.’

Squats are not just good for the booty- It also works the hips, thighs, calves, and even the core. Ms Drake explains with the lateral leg lift you get that extra glute and the outer thigh focus all in one exercise

How to do it

Place your loop band around your shins, placing it just above your ankles. Keep your feet hip-width apart and bring your hands to the same level as your chest.

Bend your knees and drop your hips to your heels as you lower into a squat.

Make sure you are keeping 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 help maintain a level pelvis 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 rep.

Aim to complete 20 reps overall, or time yourself for 30 to 60 seconds alternating sides.

HOW MUCH EXERCISE YOU NEED

To stay healthy, adults aged 19 to 64 should try to be active daily and should do:

at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and

strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and

strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

a mix of moderate and vigorous aerobic activity every week – for example, 2 x 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and

strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

A good rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days every week.

All adults should also break up long periods of sitting with light activity.

Source: NHS

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