Glam Slam: Hot Bodies Week - Pippa’s Prized Backside!
First Published: August 12, 2011 1:54 PM EDT Credit: Getty Images
LOS ANGELES, Calif. -- It seems only fitting to end our “Hot Bodies” week with the body part much of the world has been talking about - Pippa Middleton’s booty!
Ever since her toned backside grabbed the headlines at sister Kate’s Royal wedding, people have become so obsessed with her tush, it even has its own Facebook Fan page (The Pippa Middleton A*# Appreciation Page) and the “Pippa Butt Lift” has become a big trend in plastic surgery.
You don’t have to undergo the knife though to look great, thanks to tips from celeb trainer Joe Dowdell, who has worked with Natalie Portman, Eva Mendes, Anne Hathaway and Claire Danes.
“My ‘butt accentuating’ program helps burn off body fat through proper nutritional habits and sculpts the kind of derriere that is the envy of other women and the target of all male admirers,” Joe says. “Firstly, you need to realize that you can’t out train a poor diet and ultimately, leanness is 80% diet. But, we also need to make sure that when we train; we pick the right exercises and lay them out in a way that’s going to produce the best results.”
“Perform each sequence then rest the prescribed amount of time, noted below. Once you can perform all 3 sets of the exercises for the maximum number of prescribed repetitions and then increase weight by 2.5-5 lbs. for the next workout.”
A1) Romanian Dumbbell Deadlift Set Up: Stand with your feet shoulder width apart, knees slightly bent and holding a pair of dumbbells in front of your upper thighs, palms facing inward.
Movement: Begin by pushing your hips back as far as you can while bending forward at the hips and keeping a slight arch in your lower back. While pushing your hips back, continue to bend your knees until there is about 15-20 degree bend in them. Lower your torso as far as you can while maintaining a slight arch in your lower back. For most people, a torso angle of parallel or slightly above parallel is very good range of motion. Take 3 seconds to lower yourself, no pause and 1 second to return to the start position. Repeat for the prescribed number of repetitions.
Tips: You should feel a significant stretch in your hamstrings at the bottom of the movement. Make sure you really squeeze your glutes together as you reverse the movement and rise back up. Keep the dumbbells as close to your body as you can. Also, make sure you keep your shoulder blades drawn together throughout the movement.
The Details: Sets: 3 Reps: 10-12 Rest Period: Wk 1 - 60 secs, Wk 2 - 45 secs, Wk 3 - 30 secs, Wk 4 - 15 secs
A2) Single Straight Leg Glute Bridge Set Up: Lie face up on the floor with your arms at your sides at about a 45-degree angle from your torso and your palms facing up toward the ceiling. Bend your left knee; place your heel on the floor with your toes pulled back toward your shins and your right leg is straight. Raise the right leg until it’s in line with your left thigh.
Movement: Push down through your left heel raising your hips upward while keeping your right leg straight. Take one second to rise up; pause for one second at the top and then take two seconds to return to the start position. Repeat for the prescribed number of repetitions on one side then do the other.
Tips: Your body should form a straight line from shoulders to knees. Your right leg should stay in line with your left thigh as you raise your hips. Make sure your hips stay parallel to the floor throughout the movement.
The Details: Sets: 3 Reps: 10-12/side Rest Period: Wk 1 - 60 secs, Wk 2 - 45 secs, Wk 3 - 30 secs, Wk 4 - 15 secs
A3) Lateral Mini-Band Walks Set Up: Wrap a mini-band (note: green or blue should be enough tension) around your legs just below your knees. Stand with your feet about shoulder-width apart; bend your knees slightly and lean slightly forward at the hips (i.e., an athletic ready position).
Movement: Step 8-10 inches out with your left leg and slowly bring your right leg in 8-10 inches. Repeat for a total of 12-15 steps each way.
Tips: Maintain good spinal alignment throughout the exercise (i.e. keep your shoulders blades drawn down and back and maintain a slight arch in the lower back). Make sure you lead with your knee rather than your feet. In other words, think of pushing out with the knee rather than just stepping with the feet as it will engage your outer hip muscles (i.e. gluteus medius & minimus) more. Your shoulder should remain parallel to the floor throughout the movement. Do not let your torso dip to the right or left while walking.
The Details: Sets: 3 Reps: 10-12/side Rest Period: Wk 1 - 60 secs, Wk 2 - 60 secs, Wk 3 - 60 secs, Wk 4 - 60 secs
Rest Periods: Each week you do the circuits, lessen your seconds of rest between each exercise. For example: Week 1: Rest 60 seconds between each exercise. Week 2: Rest 45 seconds between each exercise. Week 3: Rest 30 seconds between each exercise. Week 4: Rest 15 seconds between each exercise. Weeks 1-4: Rest 60 seconds after each circuit.
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