Fitness expert Jillian Michaels has revealed the exercises you need to do to get a killer derriere.
The 43-year-old is often referred to as ‘America’s toughest trainer’ – and it’s clear to see why.
Jillian, who spent a decade whipping contestants on television weight-loss competition The Biggest Loser into shape, reveals how she gets a deep burn in her buttocks by holding onto a resistance band that has been wrapped around a bar above her head.
Jillian squats down low, jumps back up, then squats down low again – on one leg – then repeats using the other leg.
Scroll down to see Jillian’s squat tips
She also shows how you can intensify your squat workouts to boost your derrière
The fitness fanatic shows how to do what can only be described as ‘advanced’ squats
Then you see Jillian standing on a Bosu balance ball with one leg, where she bends down with a dumbbell to touch her toes before coming back up again.
Finally, the clip shows her barely breaking a sweat as she carries out push-ups with her adorable five-year-old son, Phoenix, on her back for extra resistance.
Jillian, who shares two children, including daughter Lukensia, seven, with partner Heidi Rhoades, wrote on the post’s caption: ‘Even when your squad is throwing off your game, you can still get your hustle on’.
Many of her 1.2million followers reacted with awe with one saying: ‘My legs burn just watching this!!’
Another wrote: ‘LOVE the pushups with your son. Think I’m passing on doing them with my 24-year-old daughter though.’
The 43-year-old shows her impressive strength in her latest Instagram video
The LA trainer has a range of fitness DVDs and has also authored several books on health and wellness topics
Describing her ‘ideal food day’ she said she would eat a dozen doughnuts, chili cheese fries, Cheetos and cheeseburgers if she did not have to worry about health
Other tips for a better butt
On her blog, Jillian previously shared tips for the secret to a better butt. She explains the gluteals are the largest and strongest muscles in the body.
‘I cannot overstate how important it is to make sure these muscles are getting their workout,’ she wrote. ‘Activities that engage this muscle group include walking, running, jumping, and climbing.
‘Lunges, leg lifts, and squats are all great for exercising the glutes.’ She explained how to correctly carry out her favorite squats…
The squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks
Traditional squat (good if you’re a newbie)
Stand with your feet hip-width apart, with your weight on your heels. Keep your abs tight and your shoulders squarely over your hips.
Sit back and down as if you were going to sit on a bench. Keep your back straight. Then stand up, straightening your legs, and repeat.
Sumo squat (good if you’re a little more advanced)
Place your feet as wide apart as you can and point your toes outward. Lower your body until your thighs are parallel to the floor.
Hold for a beat, then exhale and press back up to the starting position. Repeat.
This squat modification places a greater emphasis on the inner and outer thigh muscles.
One-leg squat (good if you’re a hard-core exerciser)
Stand with your weight balanced on your right leg. Lift your left foot an inch or so off the ground. Keep your head up, and don’t lean forward; abs stay tight, and the right heel stays on the ground.
Don’t let the knee extend over the toe. Slowly lower yourself as far as you can comfortably go.
Exhale and stand up straight, still balancing on the right leg. Continue for a full set on the right leg, then switch to the left leg and repeat.
This modification requires tremendous balance and allows you to strengthen each leg.