Tuesday, June 25

9 Lazy Workouts for Shapely Glutes That Celebrities Swear By

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Many famous stars, from Kim Kardashian to Jennifer Lopez, are known for their toned derrières, but it’s about time the world learned their secrets. Before you say a shapely bottom is only for stars who can afford trainers, think again. Some simple exercises that you can do whenever you have free time can help you get the butt of your dreams.

We at 5 Fun Facts are always on the lookout for the secrets of the stars, including their most productive exercises. We’ve found them and we’re sharing them with you, complete with which celebrities and trainers are endorsing them.

1. Band leg lifts

Who swears by this?

One exercise Kourtney Kardashian, the oldest of the Kardashian sisters, swears by is band leg lifts, which can easily be done at home.

What to do?

  • Place a band around your legs, placing your feet around hip-width apart.
  • Stand up while keeping your knees straight.
  • Lift your right leg up, still keeping it straight.
  • Return your leg to the floor.
  • Repeat the leg lift with the left leg this time.
  • Do 20 reps in total while alternating between sides. If this becomes too easy for you, try doing a squat in between leg lifts.

2. Arabesque lift and balance

Who swears by this?

Jennifer Lopez uses many different exercises to tone her buttocks with personal trainer Tracy Anderson. One such trick she uses is the arabesque lift and balance.

What to do?

  • Start in a kneeling position with your hands underneath your shoulders.
  • Extend and straighten out your left leg.
  • Open up your shoulders and extend your corresponding arm. If this is too difficult for you at first, extend your opposite arm instead.
  • Keeping your leg lifted, rock back and forth on your knee while kicking your foot that’s on the ground up toward your thigh. Try to hold a little more each time.
  • Repeat with right leg and arm.
  • If it becomes too easy, you can do this exercise with ankle weights.

3. Plank kick

Who swears by this?

According to Gwyneth Paltrow’s trainer, she uses this exercise to tone her backside. You will end up using your whole body to keep yourself in position.

What to do?

  • Get into a plank position.
  • Lift your right leg off of the ground.
  • Keep the sole of your foot facing the ceiling.
  • Pull your right leg back in.
  • Repeat this exercise 30 to 40 times while switching between your legs.

4. High-knee step-ups

Who swears by this?

Actress Sofia Vergara uses this trick to tone her backside and it’s as easy as walking on stairs.

What to do?

  • Stand facing your base, you can choose a box or a bench.
  • Put your left foot on top of the base.
  • Push up on the base, and straighten your left leg, bending your right knee and bringing it up as high as you can.
  • Reverse the motion to get off of the base.
  • Repeat using your right leg. Do 10 to 20 reps per leg.

5. Basic lunge

Who swears by this?

Icon Kim Kardashian uses many exercises to get her body in shape, like power sled pulls and leg presses. She even lifts weights to tone herself, like performing deadlift squats with a weight bar. The basic lunge is one of her exercises that requires no machines or weights and can be done pretty much anywhere.

What to do?

  • Straighten your body and keep your shoulders back.
  • Step forward with one leg and lower your hips, bending your knee at a 90º angle. Make sure the front knee is directly above the ankle.
  • Keep the weight in your heels and return to the starting position. Repeat with the other leg.
  • Do 20 reps.
  • When this becomes too easy, try the walking lunge. Instead of returning to a stationary position, do the exercise so that you simulate walking. You can also try holding weights.

6. Surfboard squats

Who swears by this?

According to her personal trainer, Lara Marq, pop icon Beyoncé uses this trick, one she likes to call “Surbort,” to maintain her famous behind.

What to do?

  • Position your feet as if you’re pretending to be on a surfboard while squeezing your glutes.
  • Squat down, keeping your knees behind your toes.
  • Jump and turn, landing on the opposite side.
  • Repeat for one minute.

7. Fold-over gluteals

Who swears by this?

Vanessa Hudgens’ trainer Lauren Weisman says that the star uses this exercise to tone her hamstrings and lift up her buttocks.

What to do?

  • Stand up straight with your feet under your hips.
  • Bend your body at a 90º angle, keeping your arms stretched out.
  • Straighten your right leg, lifting it up to hip level.
  • Lower your right leg down to the floor.
  • Repeat 10 times. Then repeat 10 more times on your left leg.

8. Reverse crossover lunges

Who swears by this?

Heidi Klum uses this exercise to work on her outer thighs, as well as her glutes, according to trainer David Kirsch. This exercise requires the use of some weight, like a medicine ball or dumbbell.

What to do?

  • Hold your chosen weight.
  • Stand with your feet about shoulder-width apart.
  • Step back with your right leg, lunging behind your torso and stepping toward the side of your left leg.
  • Rise back up to the starting position.
  • Repeat 15 to 20 times on each leg.

9. The shoulder stand

Who swears by this?

Actress Halle Berry is not just a fan of this particular exercise, which aims to help the lower spine and legs, she’s even talked about it on her own Instagram account.

What to do?

  • Lie flat on your back, keeping your legs extended and your arms by your side. For beginners, it is recommended to lie on a blanket or a similar base.
  • Bend your knees, placing your feet flat on the ground. While breathing, use your abs to lift your legs and hips off the floor. Curl your torso and try to bring your knees toward your face, lift your hips and keep your torso perpendicular to the floor.
  • Bend your elbows and place your hands on your lower back, keeping your elbows on the ground.
  • Lift your thighs high enough until they are vertical to the floor, eventually straightening out your legs. Your shoulders, hips, and feet should be held in one straight line. Also, make sure your head and neck are in line with your spine.
  • Hold this pose for around 10 breaths. Lower your feet and move your arms back.

Bonus: Bridge exercise

9 Lazy Workouts for Shapely Glutes That Celebrities Swear By

Another quick and easy exercise that can help you tone your buttocks is the bridge exercise.

What to do?

  • Lie on the floor. If you are uncomfortable, lie on a mat or a blanket.
  • Breathe and push your tailbone upward, firming your buttocks, which you should now lift off the floor.
  • Lift up your buttocks so that your thighs are at an angle to the floor, with your knees above the heels.
  • Keep pushing forward and lengthen your tailbone. Hold this position for about a minute before returning to the starting position.

Do you know any celebrity secrets about getting in shape? Or do you have any personal secrets to tone your buttocks? Let us know!

Illustrated by Natalia Tylosova for 5FunFacts.com

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