rear admiral

Get your bottom in shape before you dare to wear a swimsuit.

Here’s how…
Thanks to the female hormone estrogen, all women are prone to carrying fat on their lower half. On the plus side, this is much healthier than storing fat round the middle, like men do, which increases the risk of heart attack.

But that's not much consolation when you want to fit into your string bikini – whether swimming in your building's pool or having a dip during your summer holiday.

The good news is that though it might be a trouble spot, you can beat your bum bulge. Try our simple countdown plan and you'll get a trim and toned behind in just four weeks...

Beach bum meal-planner

A great bottom starts with the right foods. You're aiming to keep muscle tissue while losing fat.

• Eating protein with every meal helps repair and build the muscles you're exercising.

• Together with a low-GI diet – eating wholegrain foods that release energy slowly – and limiting refined sugar you'll keep your blood-sugar levels stable. This makes you feel fuller for longer and less likely to snack.

• Eating plenty of zinc-rich foods, such as eggs and chicken, can also help prevent stretch marks, which are very common on the bottom.

• Also, restrict salt, as too much can encourage water retention.

Getting a beautiful bottom

While your diet and exercise plan shifts kilos and tones your glutes, you can get to work on beautifying your bot. The best way to glowing, smooth skin is to exfoliate, moisturise and fake a golden glow.How often

You need to follow this regime every morning from now until you hit the beach.

• Before you shower in the morning use a body brush on your thighs and bottom. For best results buy a short-handled body brush, which gives you more control, and use circular strokes.

• Apply a rich body lotion to your hips, thighs and bottom every morning.

Beach bum exercise plan

• Any cardio exercise that burns fat – and specifically works the legs, such as running, cycling and walking – will have an impact on your bottom.

• The key to a buff backside is to mix three cardio sessions a week with three of toning moves that effectively target the 'glutes' – the big muscles in your bottom.

Your bum-blasting cardio

Pick your favourite from these activities and complete three 20-minute sessions per week.

Swimming: The breast stroke leg movement is the best bottom-buster as it really targets the muscles and forces them to work hard. The more you swim, the better toned your bum will become.

Yoga: This ancient discipline is a brilliant all-over way to strengthen and streamline your bottom, keeping it lifted and firm.

Cycling: As Jennifer Aniston says: "Cycling's really great for clearing my head and it's really good for my butt, too." If you can't cycle outdoors, a spinning class at the gym is just as effective.

Source: www.mumbaimirror.com