Fitness fanatic Kim Kardashian knows that exercise is a must if it's a firm—not flabby—bottom you want. That's why she launched "Fit in Your Jeans by Friday," a DVD series featuring Kim's butt and body toning techniques, including squats, lunges, plyometric jumps and isometrics.
One of the main reasons why exercisers hit the gym is to bulk up their glutes—the most prominent muscles in the butt. Though many movements can strengthen the gluteal muscles, some are more effective than others. According to the American Council on Exercise, the traditional squat, though valuable, is trumped by modified versions like the single-leg squat. Other exercises known to deliver results are quadruped hip extensions, step-ups, lunges and four-way hip extensions.
Try these simple workouts four days a week, and you could get Kim's curvy-sexy look for yourself. And if you need a little personal training from a professional, well, why not? (How else do you think Kim got her famous booty?)
Holding five- to 10-pound dumbbells in each hand, sit down in a chair-like position so that your thighs are parallel with the floor. Lean into your heels, squeeze your glute muscles, and stand back up. Repeat 10 to 15 times.
Begin in a lunge with one foot behind you. Hold five- to 10-pound weights in each hand. Slowly lunge down and push back up; you should feel the burn in the glute of the front leg. For added intensity, place the back foot on a slightly elevated workout bench. Perform 10 to 15 repetitions on each side.
Place a slightly elevated workout bench in front of you. Place your right foot on top of the bench and keep the left foot on the floor. Step up so both legs are on top of the bench. Step the right foot back down. Repeat 15 repetitions per leg.
The tight-bummed Gwyneth Paltrow claims to have had a dumpy butt, that is, until celebrity trainer Tracy Anderson whipped her into shape. The Tracy Anderson Method, which consists of aerobic dance, strength training (using up to three-pound weights or none at all), and stretching, is performed six days a week for one to two hours at a time.
The Bar Method
As Bar Method founder Burr Leonard knows, a tight buttock takes hard work. The Bar Method blends ballet barre routines and isometric movements to target various muscle groups, especially in the lower half of the body. The dance-inflected routines call on the glutes, thus sculpting your backside.
When Catherine Middleton walked down the aisle to wed Prince William in front of nearly two-billion viewers, all eyes were on her little sisters bum. Pippa's perfect bottom is the result of Pilates—and a well-tailored Alexander McQueen bridesmaids gown.
Pilates relies on resistance training to improve muscle tone and posture, not to mention balance, coordination and mental clarity. Results are not immediate, and most trainers say it could take up to 30 sessions to see significant changes.