We all know that great butts are made not born and Kim Kardashian is no exception. For years we’ve been wondering how she achieves that perfect booty. Padding? Good camera angles? Witchcraft?
Well, it turns out to be something far less exciting but admittedly more achievable: a great butt and legs workout. So simple, yet so perfect.
Our saviour comes in the form of none other than Kim’s personal trainer, Melissa Alcantara, who shared the entire workout with WomensHealthMag.com.
“Kim loves to work the back of her legs—the hamstrings and the booty!” Melissa says.
Before we get into the workout, the personal trainer has a few more pearls of booty wisdom to pass down. Firstly, she recommends only doing this workout a couple of times a week.”The legs are a large muscle group and need time to recover,” she explains. “That’s when they grow, that’s when everything happens.”
She also says that it’s important to take a break between sets in the workout itself because “otherwise the muscle doesn’t have as much time to recover—and you won’t be able to get as many reps in the next round.”
Finally, when picking weights, she cautions against picking something too heavy. The sweet-spot is when a weight light enough that you can lift it but heavy enough that you’re struggling through the last few reps.
“That’s where the magic happens,” Melissa explains.
Now get ready for the moment you’ve all been waiting for: the workout.
Stand with your feet together and your spine long. Your hands should be on your hips. You can also use your hands for balance during the movement.
Take a large step forward with your left foot. You should land on your heel and then lower toward the ground. Both legs should be bent so that each knee is bent at 90 degrees. Stop with your right knee above the ground.
Then press into your left heel and step forward with your right leg. Both feet are now together. Then take a large step forward with your right foot and repeat the exercise.
Do four sets of 20 reps for each leg.
“When performing lunges, make sure to bring your chest out, squeeze the shoulder blades together in the back, squeeze your core, and slowly move down into the bottom of the lunge,” Melissa advises.
“By controlling the movement, you are allowing your quadriceps to stretch with focus and therefore maximize your results.”
Elevated Glute Bridge
Lean your shoulders and upper back against the edge of a bench. Keep your knees bent to 90 degrees and your butt close to the floor. Wrap a mini band around your thighs and look forward at a 45-degree angle. You can rest your arms on the edge of the bench. Add a dumbbell on top of your hips for an added challenge.
Start by raising your hips. Your body should form a straight line from your shoulders to your knees. Hold for five seconds then lower your body back to the starting position.
Do four sets of 20 reps.
“Make sure to bring your chest out, squeeze the shoulder blades together in the back, and squeeze your core,” the personal trainer advises.
“Hip thrusts are great for developing the back of your legs (hamstrings) and glutes.”
Elevated goblet squats
Start by placing two heavy dumbbells on the floor weight-side down and standing on them. Your feet should be hip-width apart. Hold another dumbbell with both hands, with your arms fully extended so the dumbbell is level with your tights.
Then push your hips back and lower into a squat. Your elbows should brush the inside of your knees. Make sure to keep your back from rounding and focus on bringing your hips forward and your inner thighs up.
Do four sets of 12 to 20 reps.
“This is one of my favorite exercises, not only for developing strong legs and booty, but to improve your hip and ankle mobility,” says Melissa, “make sure to use a sturdy surface when performing this exercise, I like using two heavy dumbbells as my base and a third dumbbell to provide additional resistance throughout the entire movement.”
Her main tip: Despite the name, make sure to push your leg towards the ceiling rather than back
“This exercise should be renamed ‘Kick Ups’ lol,” she jokes.
Start on all fours, with your hands and knees hip-width apart.
Lift your leg into the air making sure to keep your knees bent to 90 degrees. Your body should form a straight line from shoulder to knee, with your left heel up towards the ceiling. Remember to keep your core right the entire time.
Reverse the movement to return to the start. Do five sets of 50 reps then repeat on the other side.
Bulgarian Split Squats
Stand about two feet in front of a step (you can also use a chair or low table). Then extend your right leg back onto the step so the upper part of the foot is resting against it with your hands on your hips. Lower your body down as far as you can by bending your knees. Make sure to keep the shoulders back and the chest up.
Look forward and use your hips and core to control your movement. Pause, then press through your left heel to return to start.
Do four sets of 12 reps on each leg.
“The goal is to control the movement down, and move back up a bit faster,” the personal trainer advises, “this tempo will ensure that you fully stretch the quads and allow for enough tension to build.”
“I love doing this barefoot to give the foot extra room to utilize all of its tiny muscles, to stabilize the load.”
Dumbbell Hamstring Curls
“Kim loves the hamstring curl machine,” Melissa says, but not all of us have five star gyms in the basement so this variation you can try at home.
“Find yourself a bench, ottoman or other stable surface and brace for impact. Make sure to take your time setting up; have a partner put the weight between your feet or pick it up using your feet.”
Brace your hips and upper body against a bench. Squeeze your core and bring your legs straight out. They should be almost parallel to the floor. Make sure your knees don’t lock. For extra stabilisation grip the bench with your arms.
Them contract your hamstrings and pull your heels back towards your butt, making sure to keep your feet flexed.
Hold, and then lower back to the start. Do four sets of 12 to 20 reps.
If you want an extra burn, squeeze a dumbbell between your ankles.
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