P-Middy will give you a bottom like Pippa Middleton's

By Gillian Reeves, Personal Trainer


Famous: Pippa's derriere has won millions of admirers since stepping out as maid of honour at sister Kate's wedding


Thanks to post-wedding Miss Middleton mania, I'm being bombarded with questions about how to tone bottoms - my female clients are desperate for a nicely rounded, perky behind just in time for summer.

There are moves that can help shape and lift the rear, whatever your shape.

This one - I call it the P-Middy - is great because it uses all three gluteal muscles that make up the backside and has the added bonus of toning your tummy and thighs.


Make sure your body is warmed up as this exercise requires a large range of movement through the hip and knee joints.

Place your feet a little wider than hip-width apart and allow your feet to turn out slightly to the corners of the room.

Place your hands halfway down your thighs and bend both knees slightly.

You will naturally start to lean forwards. If possible, try to make your torso run parallel to the floor, looking straight ahead. If this is too demanding, lean forward just a little.

No pain, no gain: A model demonstrates the P-Middy, which should help you achieve the Pippa Middleton derriere


Make sure the spine is straight and not curving. Your abdominals will automatically tense to support your lower back.

Now, with hands still on your thighs, transfer your weight on to the right leg, keeping it bent, and straighten your left leg out as much as possible to the side, keeping the knees in line with your ankles.

Tense your buttocks and hold this position for a couple of seconds. Now transfer your weight from your right side to your left, mirroring the previous position and holding for a couple of seconds again.

Repeat this shift from right to left until your legs and hips start to feel tired - this usually takes between ten and 20 repetitions.

Be conscious to keep your back straight throughout this exercise, with your abdominal muscles tensed, and look straight ahead.


source:dailymail