Bikini bod, here we come!
Joselynne Boschen, Fitness and Lifestyle Expert for Lifesum, shared with Life & Style a workout guide that can give you a booty and a body like Kylie Jenner!
(Photo Credit: Instagram)
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The fitness expert says that genetically not everyone can attain that hourglass figure, but you can get pretty close with these six exercises that target two core areas.
Do three sets, 15 reps each, of the following exercises twice a week.
Lie down flat on the ground with your arms alongside your torso. Bend your knees and place your feet flat on the floor, hip width apart. Now, raise your toes up in the air, balancing on your heels. (This is your starting position). From this position, lift your glutes off the ground and drive your hips up as high as you can, while squeezing your glutes hard. When you reach the top, hold the position for two seconds, before slowly going back down to your starting position, without touching the floor, and repeat the exercise.
Start out by lying on one side with knees bent at a 45-degree angle, legs stacked together. Place your upper arm and hand flat on the floor in front of you, with fingertips pointing towards your face, and rest your head on the other arm. Now, make sure to tuck your seat under and pull your belly button in, tightening your core before moving on to the next step. With feet still touching and your lower leg on the floor, raise your upper knee as high as you can, without shifting your hips. Pause for a few seconds before returning the leg to the starting position and repeating 15 times. (Do this three times on each side).
Begin this exercise on your hands and knees with arms shoulder width apart, and knees hip width apart. Keeping your core muscles engaged, raise one of your legs, slowly straightening it out upwards as high as you can. When you reach the top, move it back down to your starting position, but this time, without touching the ground, then repeat on both sides.
Plank with alternating hip drop
Get into a press-up position with your weight rested onto your forearms. Suck your belly button in and form a straight line with your body from your shoulders to your ankles. From this standard plank position, rotate at your waist and drop your right hip to just above the floor. Pick it back up again and repeat by rotating your body the other way and dropping your left hip, then repeat. Make sure your core stays engaged and tightened throughout the whole exercise.
Here is another one for strong core muscles and improved stability throughout your lower back and hips. Lie down on your back with your arms along the side of your torso with palms facing down and your knees bent. Your arms should stay in this position for the whole exercise for support. Next, lift your legs and bend your knees to an angle of 90 degrees, this is your starting position. Now lift your hips, pull your knees in towards your chest and hold this position for a second or two before slowly lowering back to your starting position, and then repeat. Make sure that you lift your knees by controlling your core muscles and not by just swinging your legs.
Reverse lunge to curtsey lunge
Reverse lunges are awesome for toning your legs, whilst curtsey lunges are incredible for creating a perkier butt! Rather than doing the two separately, incorporate them both into one fluid move to really work those glutes, increase core stability, and feel the burn! Start in a standing position with your arms extended upwards, keep your core muscles tight to maintain balance, and take a controlled step backwards with your left leg so that your right thigh is parallel to the floor, and left leg is bent at a 90-degree angle behind you. Now, instead of coming back up to the start position, come up slightly, transferring the weight onto your right foot, and cross your left leg behind you into a curtsey lunge. From here, go straight back into your reverse lunge position without coming back to standing. Repeat this move 15 times to complete one set, then change legs and repeat on the opposite side.
Click through the gallery to check out Kylie's amazing body transformation!
No one's hips expand that much in two years...