The secret to Kardashian-esque butt and thighs

The Kardashians – mostly Kim and Khloe – are well known for their buns of steel. And while some of that could be put down to genetics, it’s well known how hard the Kardashians work to tone their butts and thighs (Khloe’s estimated she’s done “way more than 10,000 squats”), so all is not lost for you if you’re looking to tone up your derrière.

“By utilising fast-paced, high-intensity exercises, you can look visibly more toned in as little as one month,” asserts Dominic Svarc, personal trainer and co-owner of Crossfit Turmoil in Melbourne.

The bottom line to sculpting a curvaceous backside: you have to build muscle. Lean muscle mass helps to lift and develop a well-rounded shape that will make your jeans fit better, help your swimming costume curve around all the right places, and ensure those shorts look nothing but fabulous.

Motivated to move? This quick, five minute circuit will strengthen your glutes and tone even the flattest backside. For best results, do this circuit at least four times a week, and combine it with a high-intensity interval training (HIIT) workout to torch fat.

Program Pointers

Svarc recommends these toning tips to get the most out of your sweat session

■ Perform each exercise as a “superset” circuit – move on to each exercise without rest, and complete the sequence until you reach the designated number of sets and reps.

■ Add an extra two reps to each exercise every week to increase the intensity of your workout.

Main image credit: Getty

Illustrations by: Ann Do