Kim Kardashian is not the only one in Hollywood with a to-die-for derriere! Taylor’s bum may be small, but boy is it toned! After she was seen shaking it on stage at the BRIT Awards, we’re curious to know how she built such an amazing behind.
Taylor Swift is known best for her hit singles and her impressive list of exes, but, after revealing her butt on Feb. 20 at the BRIT Awards, her backside deserves just as much attention! Paula Procida, a personal fitness trainer at CLAY Health Club + Spa in New York City, dishes on how to get a cute little booty like Taylor’s. Read on to get all the tushy toning tips!
The Secret Behind Taylor Swift’s Toned Butt
“Sadly there is no miracle to getting a butt like Taylor Swift. The girl obviously has good genetics. Not to mention that hours of rehearsing and running around on stage with three-inch heels certainly tips the scales in her favor,” Paula tells us. Not everyone has the luxury of running around dancing all day, which is why Paula gives us some hope!
She says, “While there is no miracle or trick, your best butt is more than attainable with not tons of work. The key is consistency and good form. Here are just a few exercises that are tried and true. There are plenty of fancy variations and progressions but if you have minimal time and little equipment there is nothing like these five ‘meat and potato’ exercises.”
Simple Workout Moves For A Better Butt
Squats: 2-3 sets of 15 reps. Add weights to increase the intensity.
Stand with feet hip-width apart, bend the knees, and lower into a squat, sticking your butt out and keeping the knees behind the toes. Abs engaged! Weight should shift into the heels. Press into the heels to stand up. Squeeze your butt on the way up. Keep abs tight and extend through the top of you head.
Forward lunges: Each side 2-3 sets of 15 reps. Add weights to increase the intensity.
Start with feet parallel and hip-distance apart. Take one giant step forward and slowly lower your body, bending both knees. Bend your knees no farther than 90 degrees, keeping your front knee aligned over your front ankle. At the bottom of the lunge you should feel your front heel digging into the floor. You should be on the ball of your back foot, and should squeeze your tush and draw in your abs. If you have fussy knees try a reverse lunge instead. Same idea, just step backwards into the lunge! Keep the weight in the heel of the supportive leg and land on the ball of whichever leg you are moving backwards, still creating a 90 degree angle in the front leg.
Bridges: 2-3 sets of 15 reps.
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Slowly peel your spine off the floor from the bottom, one vertebra at a time, tightening the glutes and hamstrings until you’ve created a diagonal line from your shoulders to your knees. Return to the floor slowly, one vertebra at a time. To make it more challenging, lift one leg up towards the ceiling and do the exercises one side at a time.
Leg/Hip Extensions: Each side 2-3 sets of 15 reps.
Position yourself on all fours. Extend one leg back straight behind you. Tightening behind the leg, lift up towards the ceiling and then back down again. 15 reps with the leg straight, then bend the knee and repeat. Remember to keep your spine straight! It helps if you pretend that you have a glass of water on your spine. Draw your abs in and your shoulders away from the ears.
The Clam Exercise: Each side 2-3 sets of 15 reps.
Lie on your side, keeping both knees bent and flex hips to 30 degrees. While keeping your heels touching and pelvis still, open your knees by contracting your tush. This is a very slow and targeted movement! Place your hand on your gluteus medius (just below and behind your hip) to ensure that it is firing during the movement.
Paula stresses that, “The key to success with any exercise is consistency! Healthful eating habits, good sleep, and a positive attitude help all of your body parts, not just your rear-end. I always tell my clients ‘the fat can hear you’ so be disciplined but patient with yourself at the same time. You won’t have Taylor Swift’s tush, but who needs it when you have your very own best butt!”
Hopefully these moves will get you “feeling 22″ in no time! What do you think, HollywoodLifers? Will you give these booty boosting moves a try? Tell us below!
WATCH: Taylor Swift – I Knew You Were Trouble
– Tiffany Gagnon, reporting by Dory Larrabee
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