By
Deborah Arthurs
Last updated on 29th September 2011
Series Nine of Strictly Come
Dancing launches this Friday. And as well as unlimited spangly costumes
and bad jokes from Bruce Forsyth, one of the show's only certainties is
that Tess Daly will be showing off her impressive curves in a range of
stunning ballgowns.
The TV presenter is the first to admit that she is blessed with a fast metabolism. But even the former model has to work out for her perfect bum.
Like many women, Tess has an aversion to sweating, which rules out the gym. Instead, the star enjoys yoga, swimming and her personal trainer, Doug Robertson's Perfect Bum method.
Robertson, who can be seen on TV on the Body in Balance channel (bodyinbalancetv), has developed the Perfect Bum techniques over the past six years following on from his work in therapeutic exercise for back pain.
'I developed the workout to help rejuvenate the inactive and sagging muscles around the bum area,' he says. 'By stimulating and reactivating these muscles, your bum and legs will not only regain their former health and proper function, but you'll also reduce lower back pain and help injuries.
Robertson's clients - including Tess Daly and Abbey Crouch - claim his workouts have got them in the shape of their lives.
'I've recently discovered theperfectbum.com, which has a fab 10-week Pilates course that concentrates on toning bottoms and the tops of thighs,' says Daly. 'I love it because it gets the required results.'
So what are the ingredients for a
perfect bottom?
'You need to wake up certain muscles around the hip joints, the bottom and the lower tummy, which have lost their connection with the brain and gone to sleep,' says Robertson.
'Letting these muscles go to sleep causes the muscles to sat and often causes injury because they cease to support the hip joints and spine, which can lead to back pain and hip joint injury.'
The good news is that the gluteus maximus is a big muscle and responds quickly and dramatically to exercise. 'If you reconnect it with simple muscle-activation techniques, you can tone up your bottom fast and see some great firming results.'
'Tess does a lot of stretching and bottom-firming moves,' says Robertson.
'She has two children and after childbirth it's critical to put the pelvis back together because the centre of gravity moves forwards during pregnancy.
'The pelvis tilts forwards around the hip joints, creating an inward curve around the lower back. The pubic bones also move closer to the leg bones, which shortens the hip flexors. If you don't stretch these quickly, the glute muscles turn off, which can also lead to back pain.'
As well as helping you to achieve the Rear of the Year, the other great thing about Robertson's plan is that the exercises don't need to be done in a gym and they don't require lots of space - the perfect solution for busy mother Tess.
Tess also hates the scales. The former model insists she hasn't stepped on the scales for years, after seeing first-hand what extreme dieting can do.
'Starving yourself slim is wrong,' she says.
'When I was modelling I became friends with girls who really did starve themselves. A couple of them ended up anorexic and in hospital - it's a tragedy to see a young girl put herself through that much hardship.'
And if there was one thing she could change? 'My ridiculously large big toes and chicken-skin elbows!'
Robertson doesn't have a workout for that, but use these moves to draw attention to your bum instead.
Reps: 30 on each leg
Reps: 15 on each leg
Posting source: http://www.dailymail.co.uk/femail/article-2042888/Tess-Dalys-personal-trainer-tells-secret-perfect-bottom.html
Last updated on 29th September 2011
Perfect posterior: Tess Daly has an aversion to
the gym, but still manages to have an amazing figure by following Doug
Robertson's tips
The TV presenter is the first to admit that she is blessed with a fast metabolism. But even the former model has to work out for her perfect bum.
Like many women, Tess has an aversion to sweating, which rules out the gym. Instead, the star enjoys yoga, swimming and her personal trainer, Doug Robertson's Perfect Bum method.
Robertson, who can be seen on TV on the Body in Balance channel (bodyinbalancetv), has developed the Perfect Bum techniques over the past six years following on from his work in therapeutic exercise for back pain.
'I developed the workout to help rejuvenate the inactive and sagging muscles around the bum area,' he says. 'By stimulating and reactivating these muscles, your bum and legs will not only regain their former health and proper function, but you'll also reduce lower back pain and help injuries.
Robertson's clients - including Tess Daly and Abbey Crouch - claim his workouts have got them in the shape of their lives.
'I've recently discovered theperfectbum.com, which has a fab 10-week Pilates course that concentrates on toning bottoms and the tops of thighs,' says Daly. 'I love it because it gets the required results.'
Fellow former-model fan: Abbey Crouch also uses the Perfect Bum technique
'You need to wake up certain muscles around the hip joints, the bottom and the lower tummy, which have lost their connection with the brain and gone to sleep,' says Robertson.
'Letting these muscles go to sleep causes the muscles to sat and often causes injury because they cease to support the hip joints and spine, which can lead to back pain and hip joint injury.'
The good news is that the gluteus maximus is a big muscle and responds quickly and dramatically to exercise. 'If you reconnect it with simple muscle-activation techniques, you can tone up your bottom fast and see some great firming results.'
'Tess does a lot of stretching and bottom-firming moves,' says Robertson.
'She has two children and after childbirth it's critical to put the pelvis back together because the centre of gravity moves forwards during pregnancy.
'The pelvis tilts forwards around the hip joints, creating an inward curve around the lower back. The pubic bones also move closer to the leg bones, which shortens the hip flexors. If you don't stretch these quickly, the glute muscles turn off, which can also lead to back pain.'
As well as helping you to achieve the Rear of the Year, the other great thing about Robertson's plan is that the exercises don't need to be done in a gym and they don't require lots of space - the perfect solution for busy mother Tess.
Tess also hates the scales. The former model insists she hasn't stepped on the scales for years, after seeing first-hand what extreme dieting can do.
'Starving yourself slim is wrong,' she says.
'When I was modelling I became friends with girls who really did starve themselves. A couple of them ended up anorexic and in hospital - it's a tragedy to see a young girl put herself through that much hardship.'
And if there was one thing she could change? 'My ridiculously large big toes and chicken-skin elbows!'
Robertson doesn't have a workout for that, but use these moves to draw attention to your bum instead.
TESS' PERSONAL TRAINER DOUG ROBERTSON SAYS...
TAKE THE STAIRS
Always take the stairs instead of the lift. You should also climb two stair at a time to bend the knees more and engage your glutes.
DO SQUATS WITHOUT NOTICING
Focus on lunges bridges and squats when getting in and out of a chair. This way you'll do lots of squats every day without even noticing.
DON'T SIT STILL
Don't sit for longer than 20 minutes before adjusting position. Ideally stand, reach up and lean back. This stops your hips from shortening.
MASSAGE YOUR TRIGGER SPOTS
Try massaging your bottom muscles with a massage ball or tennis ball while watching TV. Stand and place the ball between your butt cheek and a wall. Lean against it and shift your body to move the ball and control how hard you're leaning. When you find a trigger point [a sore, tight spot], stop moving and allow the ball to massage the area. When the pain reduces, move on and find your next trigger point. This will help to lessen the amou
FIND OUT MORE
The Perfect Bum course, including exercises and bottom-sculpting techniques, at Doug Robertson's fitness studio in Notting Hill, London, costs from 45. For more information, go to theperfectbum.com. The Perfect Bum DVD is available from bodyinbalance.tv. You can also watch Doug Robertson on Sky channel 275, or download The Perfect But app to your smart phone.
Always take the stairs instead of the lift. You should also climb two stair at a time to bend the knees more and engage your glutes.
DO SQUATS WITHOUT NOTICING
Focus on lunges bridges and squats when getting in and out of a chair. This way you'll do lots of squats every day without even noticing.
DON'T SIT STILL
Don't sit for longer than 20 minutes before adjusting position. Ideally stand, reach up and lean back. This stops your hips from shortening.
MASSAGE YOUR TRIGGER SPOTS
Try massaging your bottom muscles with a massage ball or tennis ball while watching TV. Stand and place the ball between your butt cheek and a wall. Lean against it and shift your body to move the ball and control how hard you're leaning. When you find a trigger point [a sore, tight spot], stop moving and allow the ball to massage the area. When the pain reduces, move on and find your next trigger point. This will help to lessen the amou
FIND OUT MORE
The Perfect Bum course, including exercises and bottom-sculpting techniques, at Doug Robertson's fitness studio in Notting Hill, London, costs from 45. For more information, go to theperfectbum.com. The Perfect Bum DVD is available from bodyinbalance.tv. You can also watch Doug Robertson on Sky channel 275, or download The Perfect But app to your smart phone.
TESS' BOOTYLICIOUS MOVES
Kneeling quad stretch: This move helps your glute muscles fire up again
'The glutes
are the driving force of your body,' says Doug Robertson. 'They
stablisise the hips, which stabilise the knees and spine. Toned glutes
look good too.'
These moves will help you make the most of them.
THE STRETCH
KNEELING QUAD STRETCH
Robertson says: 'This move (right) will lengthen your hip flexors to allow your glute muscles to fire up again.'
Reps: One minute on each side
- Place your left knee on a cushion, placing the ball of your left foot against a wall with your right foot on the floor so that knee is at a 90 degree angle
- Engage your bottom, core and lower tummy muscles to tuck your pelvis under, and reach towards the ceiling with your left arm
- Continue reaching high as you slowly lean to your right side, then return to the start. Repeat on the right leg, leaning to the left
THE FIRMING MOVE
CONTROLLED LEG LIFT
Robertson says: 'To really tone these muscles you have to be able to activate them first. Don't rush this move or use your back muscle to lift your leg.'Reps: 30 on each leg
Worth the effort! Make sure you keep your knee straight as you lift your leg off the floor
- Lie flat on your front with your forehead resting on your hands.
- Engage your abs and burn muscles to raise your leg slowly towards the ceiling by a few centimetres, keeping your knee straight
- Pause, then slowly lower your leg again
THE FUNCTIONAL EXERCISE
3D LUNGE
Robertson says: 'This isn't your usual lunge. I encourage you to lean forwards slightly because it's the flexing and straightening of the hips that turn the bum muscles on. If you stay upright, you only really target the quads.'Reps: 15 on each leg
Bend and snap: This isn't your normal lunge, make sure you lean forward a little to get the most out of the move
- Lunge forwards with your left leg, striking the ground with the heel of your foot. Let the knee bend a little, but don't let it go too far forward. Bend at the hips until your body is at a 45 degree angle with the floor (above, left)
- Immediately spring back to standing upright, and then lunge to the lef (above right), again bending at the hips to lean forwards, and return to the start. That's one rep.
Posting source: http://www.dailymail.co.uk/femail/article-2042888/Tess-Dalys-personal-trainer-tells-secret-perfect-bottom.html
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