Get a Booty like Pippa Middleton or Kim Kardashian in 4 Simple Steps

When it comes to body parts, most women want a good butt. In fact, the most common question I get asked as a trainer (other than, do I really have to watch what I eat?) is how to get a great bottom line. And when it comes to booties, most women (and men) want either a butt like Kim Kardashian or like Pippa Middleton.

Whether you desire a petite, well-formed rear or a curvy, ample booty, the honest truth is that unless you are willing to go under the knife, genetics plays a big role in the size and shape of your rear. If you are small and lean, it’s going to be difficult to get a Kim Kardashian butt – but that doesn’t mean you can’t have the best rear possible for your body!

Did you know that your gluteus maximus (aka, your booty) is the biggest muscle in your body? You probably have had that thought when trying to squeeze into last year’s skinny jeans. But our glutes actually are quite valuable to the functionality of our bodies. Think of all the things they help you do: run, ride a bike, climb stairs, dance, walk, ice skate, sprint, etc. Having a strong and functional set of glutes not only looks esthetically pleasing, but it will make you a better athlete and allow you to function better in your daily activities.

Often, clients will suffer from back or knee pain, only to find out that the reason is because of weak or non-performing glute muscles. Once they establish the neuromuscular pathways between the brain and the muscle, they can begin to strengthen and will see their chronic joint issues disappear!

The four steps below will get your butt in prime shape when done consistently. Don’t expect results in a month, though – sculpting a rear takes a lot of work. Start now and by next summer, you’ll be running better and looking fine.

So, while you may want Pippa’s rear, you may have to settle for a full bodied booty like Kim’s, depending on your body type. But it doesn’t mean that you can’t rock it!

  1. Stepups: The best strength training exercise to sculp a great booty is the stepup, especially when using a step that is higher than knee height. The key is to push through your heel to maximize the contribution of the glute muscle. Start with two to three sets of 12 to 15 repetitions, using only bodyweight. Start progressing by holding a set of 5 to 10 lb. dumbbells at your side when stepping up. Do these every week at least once but ideally twice a week.  Hint: If you want to build up your rear (such as if your current butt is flat), use a heavier weight. If you’d like to reduce the size while tightening up the glute area, use lighter weights and more repetitions.
  2. Sprints: Add intervals of sprints into your cardio routine. Sprinting really engages the gluteus muscles like no other cardio exercise. It uses your fast twitch muscle fibers, which generally don’t get worked during slow, steady-state cardio. Do these once to twice per week.
  3. Say no to Starchy foods and Sugar: Starchy carbohydrates, such as bread, pasta, muffins, waffles, and pancakes, raise your blood sugar quickly, causing the insulin response to kick in. Your body ends up storing both starchy carbs and sugar as fat – paunchy fat, right on your buttocks. Unfortunately, fat overlies the muscle, causing all your hard work stepping, sculpting, and sprinting to be for naught. Eat lots of veggies and protein, and limit those carbs.
  4. Perform Cardio Regularly: To get rid of the fat on your buns, regular cardio is needed to burn it off. Do it regularly 4 to 6 times per week.
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Comments

  1. Inspiring information on improving my athletic performance!

  2. Thank you for your feedback! Our glutes are one key component in improving our speed and agility, and also often are weak in much of the US population, leading to back, knee and hip pain as we overcompensate.

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