Butt-exercises

Year Of The Booty: Kim K’s One Redeeming Talent?

If 2014 is the Year of The Booty, do we women – gasp – actually have porn-star-turned-Vogue-covergirl Kim Kardashian to thank? Kim K, 33, she of arguably the world’s most photographed derriere, certainly has a luscious, round booty to be proud of, no argument there.

Related: Fitness Tips: 3 Exercises To Tone And Shape Your Butt

But it hurts my brain to credit her with anything for Kim Kardashian West – as she’s now known after recently getting hitched to the seemingly equally vacuous Kanye West – actually first shot to fame after a 2003 sex tape with her then-boyfriend Ray J was leaked in 2007.

Whether it be fate; good, dumb luck or by design – that same year Kimmy and her family were commissioned to star in the reality TV series Keeping Up with the Kardashians. The show’s runaway success paved the way for spin-offs including Kourtney and Kim Take New York and Kourtney and Kim Take Miami.

And in 2010, Kim’s porn-star debut paid off big, when the LA native was named the highest-paid reality TV star, with estimated earnings of $6 million. Of course, aside from her huge talent for um, well… Kim hit the headlines for all the wrong reasons again in August 2011 with arguably the world’s dodgiest sham marriage to professional basketballer Kris Humphries.

Despite a disgustingly opulent and widely publicised wedding, the hapless pair split after Kim embarrassingly filed for a divorce a mere 72 days later.

Now, call me unfair, but I don’t hold Kimmy up to be much of a role model. She’s certainly not the kind of woman I want my daughters to admire or emulate. I choked on my cornflakes, like many others, when she and Kanye actually secured the cover of US Vogue‘s April 2014 issue (pictured).

“How did Kim Kardashian become so famous, Mummy?” Awkward.

Kim Kardashian, butt, bootilicious, celebrity style
And aside from her good looks (and aforementioned awesome arse), the US TV personality and socialite seems like a puppet on a string, achieving ridiculous success again, goddamit, with several clothing collections and fragrances, thanks to her wheeling and dealing matriarch/manager, Kris Jenner.
And sure, Kim and Kanye’s daughter North West is adorable – that too, is an achievement.

But I’m wondering if Kim K’s one true vocation in life – her higher calling – was to make women the world over feel proud of their booties.
Like other bootilicious stars who’ve basked in her budunkaa-dunk-dunk glory, ranging from Beyonce through to J-Lo and Nicki Minaj, Kim K has really brought booty back.
Kim Kardashian, butt, bootilicious, celebrity style
Now a major fitness/fashion trend, big booties are big business. And I don’t know about you, but growing up, my hourglass curves weren’t something I immediately embraced.

It took me years to learn to love my curves – my bum included – and dress for my shape. And there were many times back then, and even now, when I look in the mirror and wish my bum didn’t stick out quite so much. Well, Kim K stand proud – baby got back, and you’ve arguably helped women more than you’ll ever know.

I was recently amazed and chuffed to see major fitness websites promoting “tips and tricks on how to get a bigger booty”. Plus, there’s a whole industry surrounding bum injections and butt implants.

What a new bizarre, crazy, bootilicious-loving world. Thanks Kimmy.

Main image via pcbmao.blogspot.com; US Vogue shot via www.entertainmentwise.com and GQ shoot image via ohridsky.com

October 16, 2014

Fitness Tips: 3 Exercises to Tone and Shape Your Butt

Who wouldn’t want a nice, firm, round booty? Doing the right exercises can lift and sculpt even the saddest glutes into a behind you can be proud of, but the problem is that many women don’t know where to begin. Here are three of the best exercises for toning your butt.

Squats

Squatsthe ultimate booty-building exercise. If you’re serious about tightening up sagging bits, eliminating cellulite, and developing delicious curves, don’t leave squats out of your training routine. Even if this is the only butt exercise you do, you’ll still likely get better results than what you’d get doing a handful of other butt exercises.

There are many variants of the squat. Weighted and non-weighted, standing or jumping, feet angled in or out, wide stance or narrow stance–they all target different parts of the butt and legs. Before you get into complex forms, you need to know how to perform the fundamental standing squat.

To do a basic squat, stand straight up with your legs spread out at about shoulder width. Next, raise both arms straight out in front of you, or interlace your fingers with the arms held at chest level. Then, slowly lower your body by bending the knees until your butt is about parallel with the ground, and pause for two to three seconds.

You’ll know that you’ve done it correctly when your legs create a right angle. The form will look like sitting on an imaginary chair. Beginners can practice this form by squatting in front of a mirror.

After a two or three count, raise your body back up to the starting standing position. At the top of the movement, make sure to squeeze your glutes so that you can feel them working. You’ve just completed one repetition of the basic squat.

Aim for at least three sets of ten repetitions to complete the exercise. Once you’ve mastered this movement, you can begin to modify it for even better results. Women who want more definition should increase their reps and sets, while those who wish to plump up their butt and increase size should try squatting with a barbell on their back.

There are so many variations to the squat, and they all do something a little bit different for you because they activate different parts of the muscles. Experiment to see which variants work best for you.

Stability Ball Leg Curls

This creative exercise might require a higher level of physical fitness and coordination, but the results you get from properly executing it are pretty impressive. Before you begin, you’ll need to buy a stability ball if you don’t have one already. A yoga mat also helps to keep your back and head from hurting during the movement.

Begin the exercise by lying flat on your back with your legs resting on top of the stability ball. Your butt should be in contact with the floor. Then, straighten your body out to form a bridge by tensing up the muscles in your legs and core.

This is where things get a little tricky. From the bridge hold, you curl your legs into your body by squeezing the glutes until your feet are resting on top of the ball, and your knees should form a right angle or less. The ball will roll in closer to you during this motion.

Hold the last phase of the movement for five seconds before lowering yourself back to the bridge hold. Then, relax your core, and let your butt drop down to the floor again. Shoot for three sets of ten reps to finish this exercise.

Dumbbell Lunges

Dumbbell lunges work each butt cheek separately, but they’re still one of the most effective back-end fitness exercises out there. Start by standing straight up with a dumbbell in each hand. Next, take a big step forward with one leg until the knee nearly comes into contact with the floor, and hold for three seconds.

To get back to the starting position, squeeze the glutes, and use explosive force to push yourself back up with the same leg. Alternate legs, and repeat. Once again, try to do three sets of ten until you’re comfortable with doing more.

March 24, 2014

How To Get a Brazilian Butt (By the Brazilian Butt Master!)

We all know Brazilian women have the hottest bodies, so when we heard about the Brazilian Butt Lift workout, we had to pay attention. Created by the ‘Brazilian Butt Master’ (yes!) Leandro Carvalho, Brazil Butt Lift combines Brazilian dance, cardio and signature lower-body sculpting moves to offer a total body-toning workout. No surprise then that Victoria’s Secret model Alessandra Ambrosio is a fan as is Jennifer Love Hewitt…and Sting!

We asked Leandro to share his top tips on how to get a Brazilian butt:

1. Identify your butt type

Work out your butt type and go from there! A great way to do this is and to find out how lifted your butt actually is, is by doing the pencil test.

The pencil test is a fun, easy and simple way to tell if your butt is lifted. Simply take a pencil and place it in the crease where your butt meets the top of the back of your thigh. If the pencil stays put or actually disappears, your butt lacks the lift that reduces that crease.

The goal is to lose fat and firm your butt, so it’s lifted and the pencil falls on the floor.

2. Maximise your Brazil Butt Lift workout 

I’m the Butt Master so I’m here to help you! Two great tools you can use to maximise your workout are ankle weights and fitness bands.

Ankle weights are really great as they are safe and isolate your butt muscles to work them from different angles, helping you get a more round shape.

The other tool is a fitness band that is included in the Brazil Butt Lift pack. This will help you get more toning and definition and lengthen your legs.

3. Healthier heart, healthier you  

A minimum of 20 minutes of cardio exercise two to three times a week will help you develop a stronger and healthier heart. If you go above and beyond, it will help improve your body composition.

Whether this is by doing the Brazil Butt Lift, walking or swimming, anything that is going to increase your heart rate.

4. Plan ahead 

If you plan ahead your diet, you have a better chance of success. Shop for the whole week and buy all the nutritious and healthy foods you need for the week to come.

5. Eating out 

When you eat out, try and look at the menu prior to arriving to the restaurant. This will allow you to make the best decision when choosing a healthy meal rather than making an impulsive one, leading to an unhealthy choice

6. Small changes 

If you make small changes to your eating habits, you can get great results. These can include minor adjustments such as not drinking soft drinks, which are full of sugar, calories and preservatives. This increases the fat on your body as well as cellulite.

Find out more about the Brazilian Butt Lift at BeachBody.com.au.

September 23, 2013