Lose weight and get a bum like Love Island's Anna Vakili – with her simple squat workout
FORGET trying to get a body like Kim Kardashian.
The killer hourglass figure really worth trying to go for is Love Island's Anna Vikili.
The curvy beauty has a bum to die for – and it's totally achievable.
Forget implants, dieting or gruelling gym regimes, Anna's incredible figure is all-natural and relatively low effort.
Before heading to the villa, she said that dedicated her time to quick home workouts because she's not a massive gym fan.
Anna told Closer: "I don't know how to go to the gym. I've been doing 100 squats a night".
Sounds easy enough.
But will 100 nightly squats really help you to build the bum of your dreams?
Probably not, says PT and nutritional advisor, Natasha Marcusfield.
"With enviable bums gracing our TVs every night on Love Island, it’s natural to wonder how to achieve the perfect derrière," she tells The Sun.
"Some people are fortunately graced with generous gluts without putting much effort in, while others have to rack up some serious hours at the gym to achieve such desirable assets.
"The squat may be the pop culture king of all things bum-toning related, but it isn’t necessarily the best, or the only way to get a good bum."
While squats will definitely help to tone up your whole lower body, they don’t specifically target your gluteus maximums – which is the muscle responsible for making your booty pop.
So by all means, include them in your regime.
But if you really want to build, accentuate and tone to your bum, have a go at these four moves too:
1. Donkey kicks – 3 sets x 30 reps
Kneel on your hands and knees, with your hands directly under your shoulders and knees below your hips.
Make sure that your weight is evenly distributed and keep your back flat. Slowly raise one leg whilst maintaining a 90-degree bend towards the ceiling.
Only kick up to just before your spine begins to curve. Make sure to keep your belly muscles engaged during this exercise to get the most out of the movement.
This exercise is a slow building one so try not to rush through the reps.
Try doing 3 sets of 30, alternating the legs.
2. Glute bridge – 3 x 60 seconds
Lay on your back with your knees bent and your feet planted firmly on the floor.
Press your hips up to the ceiling and squeeze your glutes as hard as you can. Slowly lower your hips back to the floor and repeat as many times as you can.
Aim for 60 seconds.
Make sure that you keep your core strong to avoid back injury. This is serious abs, butt, and leg toning movement.
3. Single leg glute bridge – 30 reps x 2
Push up into bridge mode and take turns extending one leg at a time.
Keep your extended leg as straight as possible for maximum toning.
When doing exercises like this it’s easy to forget what the rest of your body is doing, so remember to squeeze the glutes.
Aim for 30 pulses on each leg.
4. Squat jumps – 4 sets x 20 reps
Stand with your feet hip-width apart and push your hips back so that your weight goes into your heels, but make sure that your toes don’t leave the ground either.
Squat down into a 90 degree angle. Try to push your bum back as far as you can, while keeping your feet planted and your shoulders back.
Make sure you concentrate on keeping your core engaged and upper body in an upright position, then jump back up and repeat the squat.
This is a really great explosive movement that will get your heart rate up.
Remember to always try to land gently and keep your knees soft to avoid injury.
Try 4 sets of 20 reps and you’ll definitely feel the burn.
As with everything fitness, a lot of how you look is down to genetics.
So don't let programmes like Love Island make you feel bad about your body – be that lack of gains at the gym or weight struggles.
Just do what you can to be the healthiest and strongest you can be.
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