STYLE

Best Bottom Toners

07/01/2011 14:57 | Updated 22 May 2015

If Christina Hendricks and Kim Kardashian have anything to do with anything then beautiful bottoms are back with a venegence. Mind you, these are bottoms that are curvy, round and pert rather than two schoolboys fighting in a sack.

Simple exercises, little and often ought to do the trick. Put yourself on butt camp and get the best derriere in town.

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Get a beautiful behind

British women have the biggest bottoms in Europe, according to recent research. And to make matters worse, our derriers are getting even bigger.

Studies show that hip measurements are an inch-and-a-half more than they were 50 years ago - in part due to our sedentary lifestyle, spent watching TV, surfing the net, and eating a high-fat diet.

If you're worried about your expanding behind don't worry, the bottom line is that you can do something about it - if you're willing to put a little effort in...

Get a beautiful behind

To target your bottom make sure to incorporate squats and lunges into your workout. Just remember to warm up and stretch first to help prevent injury.

The chair squat is one of the best – simply stand in front of a chair with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes.

Let your bottom lightly touch chair and squeeze your glutes to stand up. Repeat for two to three sets of eight to 12 reps and add weights for more intensity.

Get a beautiful behind

If you gave up riding years ago, it's time to get back on the horse and saddle up to lose those saddlebags.

Horse riding is a fun past time that gives your lower body a great workout – without you barely noticing (until you get off and have trouble walking, of course!) It's great for toning the buttocks and thighs and burns between 300-400 calories an hour.

Why not look up a local horse-riding class near you? You could discover a great new hobby, make friends and enjoy the great outdoors – and get a beautiful behind at the same time.

Get a beautiful behind

If you like the idea of maximum results for minimum effort, the power plate could be for you. And with celebrity power-plate devotees including Madonna, Jonathan Ross and Serena Williams, it's no wonder more of us are feeling the vibe.

Manufacturers say the vigorous vibration causes the muscles to contract 30-50 times a second, helping to improve tone, reduce cellulite, and effectively wobble the pounds away.

Once on the plate, the beginners' programme involves standing in nine different positions, each held for 30 seconds. You only need stay on them for 10-20 minutes per session to feel the results.

More gyms and studios are providing the plates (expect to pay around £20 per session) or you can buy your own machine for a bottom clenching £2,000 - £7000!

Get a beautiful behind

When it comes to flashing the flesh, cellulite can be the biggest body woe for women.

The orange peel effect usually appears in areas that have poor circulation, such as the bottom, so start your mission to achieve a lump-free behind with a daily massage combined with a firming anti-cellulite product.

Brush gently but briskly from ankles to knees, then from knees to bikini line. This encourages lymphatic circulation which is responsible for moving and eliminating toxins from the body.

Get a beautiful behind

Cycling is one of the best exercises for toning a wobbly bottom.

Now the warmer spring weather is here, why not drag your bike out from the garage and go for a cycle around the park? Or, for a more intense workout, jump on a bike at the gym and set a course with different gradients.

If you're feeling very energetic, a spin class could be just the thing. Spinning offers an intense workout, lead by an instructor, to build stamina, burn fat and tone up those bottom and leg muscles. You can expect to burn around 450 calories during a 45-minute workout.

Get a beautiful behind

Hydrotherapy treatments with hot and cold water claim to help maintain good circulation, develop muscle tone and relieve pain.

Immerse legs in water as hot as you can stand for one minute, then as cold as you can bear for 20 seconds. Alternate for 10 minutes, ending with a spray of icy cold water.

Notoriously pert-bottomed French ladies swear that following a hot shower with a cold one boosts circulation, reduces cellulite and helps to firm the bottom.

Get a beautiful behind

Hitting the dance floor for an hour can burn up to 500 calories. Why not draw the curtains, turn the music up and go for it!

Pole dancing is a great way to burn calories and tone your thighs and bottom at the same time.

You can buy a pole for use in the home and work out with a DVD or sign up for classes run by an instructor, who will help you get the most out of your workout.

Get a beautiful behind

Running will give you a great cardiovascular workout and tone up your behind. Even better, it doesn't cost much (you just need to invest in a decent pair of trainers) and is easy to do just about anywhere.

If you're new to running, start walking for an amount of time that feels comfortable - anywhere from 10 to 30 minutes.

Once you can walk for 30 minutes easily, include one to two-minute running intervals into your walking. As time goes on, make the running intervals longer, until you are running for 30 minutes straight.

Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks.

Get a beautiful behind

If you're concerned about cellulite, it's important to watch what you eat and cut down on coffee and alcohol.

Antioxidant nutrients found in fresh fruit and vegetables are said to neutralise damaging free radicals, which play a major role in the development of circulatory disorders which can result in cellulite.

Drink plenty of water to help reduce fluid retention and reduce cellulite. Drinking two litres of water a day will also help maintain proper muscle tone in your legs which in turn aids proper muscle function.

Get a beautiful behind

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