..whatever your shape
If the likes of Kelly Brook and Cheryl Cole make you wince with envy every time they flaunt their perfect behinds, try our easy plan for a tush that’s just as toned
It’s not your imagination, UK bottoms are getting bigger. The latest research reveals the average backside measures nearly two inches more than it did 50 years ago.
And even if, as scientists promise, fat stored on your bum is better for your long-term health than a jelly belly, it doesn’t mean women are about to stop asking “Does my bum look big in this?” any time soon. And fuelled by constant images of celebrity bum perfection, we all crave a round, neat bottom that looks fabulous in, and out of, clothes. Read on to find out how to achieve the perfect posterior for your body shape…
How our plan works
Use our guide below to find out which celebrity bottom shape you have and how to perfect it, then follow our simple but effective diet plan designed to help all shapes and sizes lose weight and downsize their derriere…
The better bottom food plan
To improve your rear reflection, follow our basic, low-GI, low-fat diet plan that will work for every bottom shape. It’s based on eating a healthy 1,800 calories per day, including breakfast, lunch, dinner and two snacks. Tuck into one from each measured meal…
Breakfasts (350 calories)
• Poached egg on wholemeal toast, no butter, with two grilled tomatoes
• Smoothie, with semi-skimmed milk, handful of strawberries, 2 tbsp low-fat vanilla yoghurt, 1⁄2 banana
• Two slices wholemeal toast, 2 tbsp peanut butter
• Wholegrain cereal (Weetabix or branflakes) with semi-skimmed milk, topped with handful of almonds and grated apple
• Two pancakes made with semi-skimmed milk, one egg and wholemeal flour, cooked fat free in a non-stick pan. Top with 2 tbsp fat-free yoghurt, tsp honey and strawberries
Lunches (450 calories)
• Grilled chicken salad: mixed leaves, 1/2 chopped red pepper, cucumber slices, 1⁄2 sliced red onion, 5 cherry tomatoes, grilled chicken breast, 2 tbsp chickpeas, and 2 tbsp low-fat balsamic dressing. Two plums after
• Sushi: 3 California rolls, cup miso soup, plus two slices of fresh pineapple
• Tomato and lentil soup: 1⁄2 can with granary roll. Pot of low-fat yoghurt to follow
• Tuna salad wrap: wholemeal pitta, tsp low-fat mayo, lettuce, tomato, 6oz can tuna, plus an apple and a glass of fruit juice
• Cheesy jacket potato: top with cottage cheese, fresh mango and tbsp grated cheddar, banana afterwards.
Dinners (500 calories)
• Prawn pasta: wholemeal pasta, with two tbsp tomato and basil sauce, handful cooked prawns, handful fresh spinach and topped with tbsp Parmesan.
• Moroccan lemon chicken: Chicken breast baked with chopped olives, garlic, lemon slice and drizzle olive oil. Served with vegetables and cous cous.
• Tuna kebabs: chop tuna steak into chunks and alternate on skewer with nectarine or red pepper. Grill and serve with wild rice, steamed broccoli, asparagus.
• Veggie chilli: made using a can of kidney beans, red pepper, mushrooms, carrots and can of tomatoes. Serve with brown rice.
• Mozzarella cod: baked cod with basil leaves, tomato and tsp cheese, served with mixed steamed veg.
Snacks (AROUND 200 cals)
• Two reduced fat oatcakes with 1⁄2 sliced avocado
• Two chopped carrots with 2tbsp houmus
• Sliced apple with one tbsp peanut butter
• Low-fat plain yoghurt pot with chopped banana
• Small handful mixed nuts
• Latte with skimmed milk
PERT AND CHEEKY
The shape: Small but perfectly formed, at its best this bottom type doesn’t droop or sag and is so discreet it never spoils the line of clothes.
BOTTOM IDOL: Cheryl Cole, 30
She gives us a cheeky flash of her booty with the much talked about rose tattoo in skimpy outfits.
HOW SHE DOES IT: The 30-year-old pop star’s pert posterior is the result of the energetic dance routines she performs and past intense training regimes to prepare for her eight-day trek up Kilimanjaro in aid of Comic Relief means she’s in great shape.
She says: “Intense dancing for eight hours a day help you slim!”
Food-wise, the singer is healthy most of the time but says: “I believe you should pig out once a week. I usually do it on a Sunday because it’s my hangover day.”
How to rival your idol:
WORK IT OUT: Dancing is a great way to flight flab and tone your bottom burning about 300 calories an hour. It also improves flexibility, posture and stamina.
FOOD RULES: Stick to the 80:20 rule. If you eat healthily 80 per cent of the time, then it’s fine to treat yourself for the other 20 per cent.
PERFECT PEACH
The shape: The best peach bottoms are full, rounded and look amazing in jeans.
BOTTOM IDOL: Kelly Brook, 34
Regularly voted as having the body most women would like to own, curvy Kelly’s.
HOW SHE DOES IT: As well the gym Kelly credits sex with keeping her in shape and is said to be a fan of The Food Doctor Diet – a regime packed with wholegrains and fresh fruit.
She says: “You can keep in shape if you just move your body.
“It’s definitely not about crazy diets and I’m not going to deny myself desserts. I try to have three meals a day and don’t snack on bad stuff.”
How to rival your idol:
WORK IT OUT: Kelly’s a big fan of exercise move “the squat” that tones glute muscles in the bottom.
“Stand with a chair behind you and squat back until you’re almost but not quite sitting on it.
“Hold for a few seconds and repeat
12 times.
FOOD RULES: Stick to three meals a day and try swapping bad fats for good ones. Switch to low-fat dairy, using olive oil to cook with and eating two portions of oily fish such as salmon, each week.
BIG AND BEAUTIFUL
The shape: This type of bottom isn’t shy about its generous proportions, it stands out loud and proud in every outfit. Plus it’s sexy, feminine and all woman.
BOTTOM IDOL: J-Lo, 44
She’s the proud owner of one of the most famously curvy derrieres in the world. It’s claimed she’s inspired women to have bottom implants that mimic her Latino curves.
HOW SHE DOES IT: Her twins Emme and Max, give her motivation and Yummy mummy J-lo started training for her first triathlon just six months after giving birth.
She says: “I do weights and cardio, but I’m just like anybody else, you have the body type you have, and know what you have to do to get in top form, and you know how you are when you slack off.”
And when it comes to food: “If I’m trying to lose weight, I just cut carbohydrates.”
How to rival your idol:
WORK IT OUT: J-Lo is a fan of jogging – a perfect booster for bigger bottoms as it drops body fat all over, while toning the lower half of your body. Start with 10-minute jogs and build to longer runs.
FOOD RULES: Avoid carbs after 6pm or switch from white carbs to the brown variety for longer lasting energy.
BOYISH BEHIND
The shape: It might be flatter than most women like, but on the plus side it won’t get out of control or ruin an outfit.
BOTTOM IDOL: Gwyneth Paltrow, 41
The actress has been showing off her trim behind by turning heads at the The Iron Man 3 film's premiere in a provocative, sheer paneled Antonio Berardi gown.
HOW SHE DOES IT: Running around after kids Apple and Moses – and working out two hours a day at home with Madonna’s personal trainer Tracy Anderson. Even when she’s away she takes Tracy’s exercise DVDs with her. “I do those DVDs whenever I travel,” she says. “She completely changed my body.”
How to rival your idol:
WORK IT OUT: Try glute lifts to boost your bottom. Place your knees hip-width apart and your hands shoulder-width apart on the floor. Tighten stomach muscles. Raise one leg, keeping it bent at the knee, and imagine you are pushing your foot up towards the ceiling. Slowly lower leg and swap sides. Repeat 12 times.
FOOD RULES: This body shape has a high metabolic rate and doesn’t store much fat. This can encourage eating junk food, which long-term, may lead to a flabby bum – so stick to healthy, fresh foods, even if you’re not dieting.
http://www.mirror.co.uk/lifestyle/dieting/you-can-shrink-your-bum-381282#ixzz34aijByFM
Follow us: @DailyMirror on Twitter | DailyMirror on FacebookBy Mirror.co.uk
