Australian Instagram star, author and personal trainer, Kayla Itsines, shows three moves which will sculpt your butt and legs. By Li Yuling
Log on to Instagram and look up @Kayla_Itsines. Whether you’re one of her 4.1 million followers or not, you’ll be tempted to give Kayla’s 12-week fitness programme a go after scrolling through her album.
Adeladie-based personal trainer Kayla Itsines is author of the popular Bikini Body Guide. (Photo: Kayla Itsines)
The personal trainer and author of Bikini Body Guide, often reposts the inspiring progress and success of her followers. Many women achieve promising results within two weeks. Others see such amazing transformations that they keep at the programme – and continue to share their pics at 30, 40 and even 50 weeks of their #BBGprogress.
Not surprisingly, a BBG fitness community soon formed on Instagram and Facebook, with Kayla’s converts – also known as #KaylasArmy – riding on the hashtag, #TheKaylaMovement, that has gone viral.
“The Kayla Movement began on Jan 5 this year, when girls from all over the world started my Bikini Body Guide together as one community. Social media became a place where these girls uplifted each other and inspired one another to keep on track. I still cannot believe the amount of positivity, encouragement and support they were giving one another,” says Kayla.
For starters, try this exclusive exercise routine by Kayla to tone your lower body.
This is the second circuit of our three-part workout series created and demonstrated by Kayla Itsines, for Shape Singapore. For the complete workout, do all exercises in the three circuits within seven minutes: see Part 1 (full body) and Part 3 (upper body).
CIRCUIT 2: WORKS LOWER BODY
Reps 20 sumo jump squats, 10 burpee + tuck jumps, 30 reverse lunge and knee lifts (15 each side)
How it works You may follow the number of reps recommended, or do as many as you can, so long as you maintain good form. Take a 60-second break between each circuit.
You’ll need A timer
Moves to Sculpt Your Butt and Legs: Sumo Jump Squat
Plant both feet wider than shoulder-width apart with feet pointed outwards. Ensuring knees point towards toes, bend them until thighs are parallel to floor [shown] in sumo squat position. Pushing through heels, propel body upwards into air in one explosive motion. Extend legs mid-air [shown], and land softly into sumo squat position to complete rep.
Moves to Sculpt Your Butt and Legs: Burpee + Tuck Jump
Once in push-up position on floor [shown], transfer weight onto hands and jump feet inwards towards hands [shown]. As you stand, propel body upwards and bring knees in towards chest [shown]. Take care to land softly without locking knees. Bend at hips and knees to place hands on floor in front of you, and jump feet backwards to return to push-up position to complete rep.
Moves to Sculpt Your Butt and Legs: Reverse Lunge + Knee Lift
Plant both feet on floor slightly wider than shoulder-width apart [shown] and carefully take one step backwards with right foot. As you plant right foot, bend both knees at 90-degree angle, ensuring weight is evenly distributed between both legs [shown]. Then, extend both legs and transfer weight completely onto left foot. Lift right foot and bring tight knee in towards chest [shown]. Lower right knee, place right foot back on floor behind you, and bend both knees at 90-degree angle. Do 15 reps (or as many as you can manage) on right before switching to left.