How to get a six-pack like Gisele and a bum like Jennifer Lopez

Yes, you really can have a firmer bum and tum in just one month – and you don’t even have to hit the gym!

Envious of Kate Hudson’s abs and Gisele Bündchen’s toned bottom? Take on our A-list tums and bums. Our muscles, especially those in our bums, can become lazy with all the sitting we do, but here’s how to ship yours into shape with just six simple moves. We know you’re short on time, so trainer Faya Nilsson has devised moves that target your glutes (bum) and core (tum) all in one go, for maximum impact. ‘You want to do compound moves that target several muscles at the same time,’ explains Faya. ‘To challenge your body, try to exercise on different planes of motion, so you’re not just moving your body forwards and backwards, but using its full range.’ This challenge will also boost your strength, agility and – bonus! – rev up your metabolism.

How to get a six-pack like Gisele and a bum like Jennifer Lopez Photo Gallery



SQUAT

Stand with feet hip-width apart. straight, lower into a sitting position as far as you can go. Lift your arms out in front of to help keep your balance. Hold for three seconds, push your back up to starting position.

LUNGE

Stand with feet hip-width apart. Keeping your feet facing forwards, step your right leg forward and bend your legs so that they both form right angles. Drive through your back leg and return to the starting position. Repeat on the other side.

LUNGE WITH A TWIST

Perform the above lunge move holding a weight. When you’re in the lunge position, slowly twist to the right and then the left, holding the weight out in front of you. Repeat lunging on the other leg.

SQUAT JUMP

Perform the above squat move, but instead of slowly returning to the initial start position, when you’re in the squat, swing your arms back to create momentum and jump up as high as you can. Land on slightly bent knees and continue down into the squat position.

BURPEE

Stand with feet hip-width apart. Crouch down and of you. Jump your feet out behind you so you form a plank position. Swiftly jump your feet back in towards your chest, so you’re back in the crouch position, then jump up into a star position.

BURPEE WITH A PRESS UP

Perform the burpee move. When you’re in the plank position, bend your elbows and lower your body down – keeping a straight line from your head to your bottom – to perform a press-up. Then continue with the move.

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