It’s a little known fact that Kim Kardashian owes the large part of her huge fame and fortune to me. If it wasn’t for the training tips that she uses from Ordinary Guy Fitness then her most famous asset, her Derriere, would not be in the shape that it is. As a result she very kindly agreed to pose for the photo above.
Now you may or may not be a lady who wants a backside of quite the proportions that Kim’s is and may also not quite want as much exposure as the Kardashian’s get, but i know of very few women who would not like to tone, firm, lift and shape their bottom just a little bit more than it is at the moment. Am I right?
So how do you go about that? Just what can you do to tone up not just your backside (or Gluteus Maximus to give it the correct name) but also the thighs as well.
There are a number of exercises you can do that will work your thighs and bum hard and give you that round firm look you’d like. I wrote in a previous article here about how to tone up this area and I’ll go back through some of the key routines that Ms Kardashian learned from me.
Click on the title word for each exercise and it will take you into YouTube for an example of how to perform them. So let’s get started on getting you a Kim Kardashian booty!
Lunges: There are a number of different variations of the lunge, all of which work a slightly different part of your thighs and backside. Therefore I’d recommend doing a different one each day and rotate them. Initially start without any weight until you feel comfortable and can control the movements. Then as you get stronger add in some weight, but don’t go too heavy. It’s more important to go low when you dip down and really squeeze the muscles as you push back up. Start with 3 sets of 12 (6 on each leg) and work up to 3 sets of 20.
Squats: As with lunges there are many different variations, both with and without weights. To really strengthen and tone your legs you will need to use some weight at some point. However, initially you can do a perfectly good job just with body weight. Again try to use some of the different variations and change each day to work different parts of the leg and backside. Keep your back straight, chest up and head & eyes looking ahead and up. Push your butt backwards and lower it towards the floor, do not lean forward and topple over your feet. If using bodyweight do 3 sets of 12 to 15. If you progress to using some weights do 3 x 8/10.
Hip Thrusters/Glute Bridge: Hip thrusters or the Glute bridge as it is sometimes called is an excellent exercise for toning, firming and shaping your bum. Again it needs to be done correctly and the key thing here is to really focus on squeezing and engaging your Glutes or Bum muscles as you push up and at the top of the exercise. Go for 4 sets of 15/16 when using both legs and 3 sets each side of 7/8 when just using one leg. when you hit the top point, squeeze hard and count to 5 then lower back down, that’s one rep.
Glute Kickbacks: Another great exercise for really shaping your bottom and adding great muscle tone to your bum and backs of your thighs. The key to this exercise, in fact all Glute and Thigh exercises is to really concentrate on squeezing the right muscles ie your Glutes and your hamstrings in this one. I’d suggest starting off with 3 sets of 10 on each leg and then progress up to sets of 20. If and when that starts to become easy then as with the girl in the video add some weight, either by using a small dumbbell as she does or by adding some strap on ankle weights that you can easily find or get on Amazon.
Initially i would suggest picking two of these four exercises to do each day eg Squats and Kickbacks one day, Lunges and Hip Thruster the next. Mix it up and change it around as regularly as you can and use different varieties of squats and lunges. The idea is to work every part of your Glutes and Thighs. Believe me 10 minutes a day, 5 days a week and within a month you will really notice the difference and you’ll be on the Kardashian website buying dresses to show off your new favourite asset.
PS: Some of the information in the article above may not have been quite entirely true…..but I’m sure you already guessed that! The exercises are spot on though!
Published by John Hannam