Celebrity Fitness: Celebrity trainer reveals the EXACT exercises you need to tone your glutes

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Celebrity Fitness: Celebrity trainer reveals the EXACT exercises you need to tone your glutes

Celebrity Fitness:

A celebrity personal trainer has revealed how you can build a pert derrière in as little as 12 weeks with weighted squats, crab walks and a consistent diet.

Jono Castano Acero shared the incredible results of his client Alexa Zarauz, who had originally come to the Sydney-based instructor with a goal of being ‘bikini body ready’ for a European summer holiday.

‘She wanted to add some size and definition to her glutes and tighten her core,’ he told FEMAIL.

Jono Castano Acero shared the incredible results of his client Alexa Zarauz, who had originally come to the Sydney-based instructor with a goal of being ‘bikini body ready’ for a European summer holiday

Alexa Zarauz (left) has been working out with Jono for more than 12 weeks

While he maintains using weights is the easiest way to gain muscle he doesn’t recommend trying heavy sets unless you’re ‘extremely comfortable’.

‘The thing about lifting heavy is you need to be confident with the technique and if you don’t understand it don’t try it. Keep it light and focus on the movement patterns,’ he said.

One of his go-to workouts for clients who want bigger backsides is a combination of resistance band work and lunges.

Diet plays a major role in any fitness goal, Jono said, but it’s important to have a well balanced approach (Alexa pictured)

Jono’s ultimate glute workout: 

This is my go-to for clients wanting bigger glutes.

* Bandit Abbductors 4×20

* Bandit Clams 4×12 Each Side

* Bandit Crab Walks 4×12

The reason I like to use bands to warm up is so we can focus on engaging the glutes rather then overpowering the quads.

* Barbell Squats 4×12 tempo

* Barbell Glute Bridges 4×12

* DB Forward Tilt Lunge 4×10 each side

* Abductor Machine 4×20 

‘The reason I like to use bands to warm up is so we can focus on engaging the glutes rather then overpowering the quads,’ he said.

Crab walks, glute bridges and the use of the abductor machine are all included in the killer session.

Diet plays a major role in any fitness goal, Jono said, but it’s important to have a well balanced approach.

He recommends ‘fitting in all your macronutrients’, which refers to carbohydrates, proteins and fats, by leaning more towards the protein side of the spectrum.

This isn’t the first time Jono has transformed the life of a client.

He worked with 21-year-old model Indy Clinton using the Acero Training Series over the course of six months to tighten her glutes, core and arms. 

Celebrity personal trainer Jono Castano Acero has been working with model and fashion designer Indy Clinton (pictured) for a little over six months now – and a recent transformation photo showed just how far the 21-year-old has come

Doing three leg training days a week supplemented by two cardio and upper body routines over the course of six weeks gave Indy an incredible physique – but it’s not outside your reach

‘She had just gotten back from a holiday and like any of us we come back with a few extra kilos,’ Jono told FEMAIL of his client’s background.

‘We worked on getting her back to pre-holiday body and continued from there.’

Doing three leg training days a week supplemented by two cardio and upper body routines over the course of six weeks gave Indy an incredible physique – but it’s not outside your reach. 

‘The key to building glutes is to focus on the mind muscle connection,’ Jono explained.

‘If you’re not feeling your glutes through a squat, glute bridge or any form of kick back then you have to break down the mechanics of each movement to understand the movement pattern.’

BEFORE AND AFTER: Sydney-based model Indy Clinton (pictured) found that following a high fat and high protein diet was the key to cinching her waistline and giving her endless energy

BEFORE AND AFTER: Indy was following an assortment of food-related trends and had ‘no guidance’ in the way of nutrition

Every leg session should include a variation of squats, lunges and glute bridges to see results.   

FEMAIL spoke to Indy about the high fat and high protein diet she followed to supplement her exercise. 

‘Before I started exercising with my personal trainer I was doing cardio and lots of it,’ she said. 

‘I was doing an hour on the stair machine or the treadmill. No weights at all, occasionally some ab work but nothing compared to now.’

Indy was following an assortment of food-related trends and had ‘no guidance’ in the way of nutrition.

‘I was left unsure with so many diets going around,’ she explained.

Outside of those training regiments she still tries to exercise every day whether it be going for a walk with her dog or a surf

What does the ketogenic diet do?

Laura’s trainer Jono Castano Acero

The ketogenic, or keto diet, involves eating majority of the daily calories from fat sources – All the while keeping protein low to moderate and restricting carbohydrates to a minimum.

Carbohydrates are the body’s preferable source of fuel. And since the keto diet doesn’t provide enough carbs to sustain the typical energy levels, the body is forced to become more efficient at turning the fat into energy. In the ketogenic diet the liver metabolises the dietary fat into ketone bodies which can be used for the energy for brain and the body.  

She began working with Jono who developed three weekly toning sessions using bands, weights and boxing.

Outside of those training regiments she still tries to exercise every day whether it be going for a walk with her dog or a surf. 

Jono, who is a big believer in the Keto diet, encourages Indy to eat ‘clean’ but allows her to ‘treat herself’ because ‘life is too short’.

On a typical day the stunning blonde will eat oats with blueberries mixed with honey and some protein powder.

On a typical day the stunning blonde will eat o