The secret to Kardashian-esque butt and thighs

Your program for sculpting a pert derriere

marie claire / January 11 2017

The Kardashians – mostly Kim and Khloe – are well known for their buns of steel. And while some of that could be put down to genetics, it’s well known how hard the Kardashians work to tone their butts and thighs (Khloe’s estimated she’s done “way more than 10,000 squats”), so all is not lost for you if you’re looking to tone up your derrière.

“By utilising fast-paced, high-intensity exercises, you can look visibly more toned in as little as one month,” asserts Dominic Svarc, personal trainer and co-owner of Crossfit Turmoil in Melbourne.

The bottom line to sculpting a curvaceous backside: you have to build muscle. Lean muscle mass helps to lift and develop a well-rounded shape that will make your jeans fit better, help your swimming costume curve around all the right places, and ensure those shorts look nothing but fabulous.

Motivated to move? This quick, five minute circuit will strengthen your glutes and tone even the flattest backside. For best results, do this circuit at least four times a week, and combine it with a high-intensity interval training (HIIT) workout to torch fat.

TOP TIP: These moves should be performed at a controlled pace, which is a slower movement (approximately four seconds per rep).


Dumbbell Lunges (3 sets of 10 reps)

Hold dumbbells by your sides, keep your feet hip width apart and take a big step forward. Bend your front knee to create a 90 degree angle and keep your torso upright, your chest up and your core tight. Note: your front knee should not go past your toes.
Dumbbell lunges


Dumbbell Squats (3 sets of 15 reps)

With feet shoulder width apart, hold the dumbbells at your sides and keep your chest up. Squat by sitting back onto your heels; keep your core switched on and your knees in line with your toes. Hips should be below your knees as you squat. Squeeze your glutes as you rise up.
Dumbbell squats


Sumo Squats (3 sets of 15 reps)

Set your feet twice your shoulder width apart and slightly turn out your toes. Hold one end of a dumbbell with both hands and lower yourself into a squat by sitting back on to your heels, keeping your back straight and your chest up. Pause, then push yourself back to the starting position.
Sumo squats

Program Pointers

Svarc recommends these toning tips to get the most out of your sweat session

■ Perform each exercise as a “superset” circuit – move on to each exercise without rest, and complete the sequence until you reach the designated number of sets and reps.

■ Add an extra two reps to each exercise every week to increase the intensity of your workout.

Main image credit: Getty

Illustrations by: Ann Do

Related tags

glutes /

butt /

thighs /

toning /

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