The 31-year-old Pippa Middleton, whose boyfriend is stockbroker Nico Jackson, writes in Waitrose Weekend Magazine that it takes just 30 minutes to have a behind as toned as hers.
There’s four exercises that she claims are vital — ladders, plié squats, wall pushes and the classic plank — that are “quick and great for toning all over”.
“To get us started, I’ve chosen some of my favourite exercises for toning the whole body, all of which can be done at home,” she writes. “Do the routine three times a week and you’ll really notice a difference.”
Ladders: Jogging on the spot, lift each knee as high as you can while raising the opposite arm in the air. Continue alternating for two minutes.
Plié squats: Stand with feet wider that hip-width apart, toes turned out and back straight. Squat as low as possible, pause and return to standing. Repeat eight to 12 times.
Wall pushes: Place your hands flat on a wall, arms straight, wrists at shoulder height. Bend your elbows bringing your face close to the wall, then push back. Eight to 12 repetitions.
Classic plank: Begin in a push-up position and lower yourself onto your forearms, your body forming a straight line. Engage your abs, squeeze your glutes and hold for 45-60 seconds.
Each exercise takes around two minutes to perform, and she recommends a 30-second break between the exercises, with a two minute rest at the end of each circuit.
“I know that if I fit in at least three, ideally five, sessions of exercise a week — be it a 30 minute run, an hour’s walk or a good game of tennis — it boosts my mood and energy, and helps me sleep and digest better.
“So I make it a priority, whatever the weather or my work schedule. It’s about finding the balance that works for you, your work and your family, so good health is simple, real and achievable without being a ‘my body is a temple’ bore.”
The squat and the plank will be of most benefit to creating a behind like Pippa’s as they are designed to strength and trim the gluteal muscles that make up the buttocks.