PHOTOGRAPH BY FABRIZIO FERRI
This week in THE TRAINER’S CORNER, we are thrilled to have renowned celebrity and supermodel trainer DAVID KIRSCH! A fitness and wellness leader for more than 20 years, Kirsch has trained some of the most famous women in the world including Liv Tyler, Naomi Campbell, Julia Roberts, Heidi Klum, Linda Evangelista, Karolina Kurkova, Kerry Washington and most recently, Kate Upton – getting her in cover ready shape for the Sports Illustrated Swimsuit issue. His clients refer to him as a body sculptor, and his specialty – a beautiful backside! Kirsch says “No two clients’ bodies are alike. The same can be said about their butts. Some want more booty, others less; some want it higher and rounder; some smaller and tighter”.
With that in mind we present David Kirsch’s “Beautiful Butt Camp” designed to address all these issues and more! The key to the following exercise circuit, Kirsch says, is to “Put Your Brain in Your Butt”. Whether it’s a lunge or squat, anchor in your heel and not the ball of your foot. The objective is to burn the glutes, not the quads. If you’re feeling it in your quads, STOP and readjust! The following set of exercises should be done as a circuit – one right after the other without rest. Perform 15 repetitions for each exercise. Good luck, have fun, and kick ass!
1) Start with your feet shoulder-width distance apart and perfectly upright posture.
2) Bend at the knees, keeping your weight over your heels until your thighs are parallel to the floor.
*Modification: Leaning against a wall will provide extra balance. Your feet should be 18-24 inches from the wall, and shoulder-width distance apart. Squat as deeply as your knees and back allow.
*Modification: If you’re looking for more of a challenge, grab a pair of hand weights.
REVERSE LUNGE TO HIGH KICK
1) Begin in the start position standing with your back straight and arms to your sides.
2) Step into a reverse lunge.
3) Move directly into a high kick, keeping your leg straight.
REVERSE CROSSOVER LUNGE TO LATERAL LUNGE
1) Begin in the start position with your back straight and your hands on your hips.
2) Lunge forward, across the opposite leg.
3) Without pausing, step into a lateral lunge. Your anchor leg should be held straight in a 90 degree angel.
PLIE TOE SQUATS
1) Start with your feet wider than shoulder-width distance and turn your toes out. Weight is still in your heels.
2) Keeping your weight in your heels and your knees turned out, squat down and up.
*Advanced Modification: Plié toe squats. Once you mastered the plié squat, turn it up by lifting your heels as you squat. This puts greater emphasis on your inner thighs, butt and core.
SINGLE LEG DEADLIFT
1) Holding a body bar, dumbbells, medicine ball or even a broomstick (babies are good too!), stand in your upright start position.
2) Hinge at your waist. As you bend forward soften your knees and stick your butt out.
*Modification: If you’re feeling shaky, hold the back of a chair or the edge of a table for balance.
*Modification: If you’re feeling great, try lifting your alternate leg as you go down.
SUMO LUNGES WITH A SIDE KICK
1) Begin in the start position with your back straight and hands on your hips.
2) Lift your right leg from the knee and move it in a circular roundhouse.
3) Land out to the side, wider than you started and immediately squat down, channeling a real sumo wrestler.
4) As you come out of the squat, lift your right leg and kick out, leading with your heel.
1) Start in a plié squat position, with your hands behind your head and your thighs parallel to the ground.
2) Waddle forward! Right foot in front of your left, stay engaged in that plié squat. Now reverse…
1) Stand with your feet under your hips shoulder-width apart. Hold a medicine ball to your chest. Take a large step forward with your right foot. Sink down into a lunge, forming right angles with both legs.
2) Spring upward, with your energy emanating through your heel, launching both feet off the floor, and switch positions with your legs so your left foot is in front and right leg behind. Land and sink down into another lunge.
3) Alternate your legs 10 to 15 minutes on each side.
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