How to get a perfectly toned bum in just THREE steps, says celebrity PT, who’s helped Victoria Beckham and Gwyneth Paltrow

Want a perfectly toned bottom?

Well, a personal trainer to A-list stars like Gwyneth Paltrow and Victoria Beckham thinks she may have the answer.

And luckily for you, it’s just three simple steps.

A personal trainer to A-list stars such as Gwyneth Paltrow (right) and Victoria Beckham (left) thinks she may have the answer to a perfectly toned bum

Louisa Drake, who currently works with The Girl With The Dragon Tattoo’s Rooney Mara and Euphoria’s Maude Apatow, says you don’t need to hit the gym to build your glutes.

Just grab a mat and a resistance band and follow these moves.

1. Shoulder bridge

This position develops strength and stability through the body’s core muscles. It also strengthens the pelvic floor, thighs and buttocks.

And if you use a resistance band, you can work those glutes even harder.

A shoulder bridge shown in the picture develops strength and stability through the core muscles of the body. It also strengthens the pelvic floor, thighs and buttocks

How you do it

Lie on your mat with your back flat and bend your knees to the sky.

Make sure your feet are flat and parallel, and keep them hip width apart.

You can loop the long resistance band or use a loop band around both thighs just above the knees. Make sure your knees are together and there is room for two fingers between you and the band.

Then lift your pelvis off the mat, pushing your hips up and off the band.

Shoulder blades and arms press down into the mat, trying to draw a straight line from hips to shoulders.

Lift your hips and push a few inches against the band, squeeze your glutes and lower your hips a few inches.

Repeat this movement for 30 to 60 seconds for best results.

2. Shells

Clamshells, due to their fishy name for the clam shape made with their bones, is great for highlighting the butt.

This move not only helps shape your legs, but it also strengthens your hips and thighs while stabilizing your pelvic muscles and strengthening your glutes, says Ms. Drake.

It forms the gluteus medius, which lies on the outer edge of the buttocks and outside the hips.

Ms Drake said: “I’ve slightly reworked this classic exercise to add an extra challenge that produces peachy shape and good definition.”

Clamshells shown in the picture not only help shape your legs, but also strengthen your hips and thighs, stabilize your pelvic muscles and strengthen your glutes. It forms the gluteus medius, which lies on the outer edge of the buttocks and outside the hips

How you do it

Wrap a long resistance band or loop band around both thighs. Again, make sure it’s just above your knees with enough space to fit two fingers between you and the strap.

Lie on your side and keep your elbows under your shoulders.

Your hips should be stacked and your knees together to make sure they are in line with your hips.

Keeping your feet together, lift the top knee and move the band away to open the legs and create a “clamshell” shape.

Then, without lowering your feet, lift your bottom foot off the floor, lowering your top knee to close your legs.

Make sure the hips don’t swing around and maintain drive through the spine. And don’t shrink into the supporting shoulder.

Perform the movement slowly and with control for 10 to 12 repetitions, then add another set of 10 to 12 repetitions, but be sure to keep your wrists small for peach dots.

If that doesn’t make you feel the burn, you can make it a little harder on yourself. Aim to do 15 to 20 repetitions at a slow pace, then pulse for three sets of eight repetitions.

Repeat this clamshell motion on the other side for 30 to 60 seconds.

3. Squat and side leg lift

Squats are one of the best exercises to target the gluteus maximus – the largest muscle in the lower body.

It’s not just good for your butt – it works your hips, thighs, calves and even your core.

Ms. Drake explains that the side leg raise gives you that extra focus on the glutes and outer thighs in one exercise.

She said: “It’s a great way to strengthen the muscles that support the knee, working both the legs and core while building balance and stability. There’s an option to use a chair for extra support .”

Squats aren’t just good for your butt – they work your hips, thighs, calves and even your core. Ms. Drake explains that the side leg raise gives you that extra focus on the glutes and outer thighs in one exercise

How you do it

Wrap your loop strap around your shins, just above your ankles. Keep your feet hip-width apart and your hands at chest level.

Bend your knees and lower your hips onto your heels as you squat.

Make sure your spine stays long and your core tight.

Stand and lift your right leg out to the side, keeping the knee straight. Place your hands on your hips to keep your pelvis straight while trying not to lean to the side.

Then lower your right leg and return to a squat.

Stand up and lift your leg to the other side to complete one repetition.

Aim for a total of 20 repetitions, or take 30 to 60 seconds to switch sides.

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