Celebrity Trainer Shares His Top 3 Bun Shaping Moves

By , SparkPeople Blogger
by Celebrity Fitness Trainer David Kirsch
Ladies, start your lunges! While you may have packed away your bikini, it’s not over for your hips, thighs and butt. It’s jeans season -- skinny jeans season -- that is, and time to get your lower half looking sexy and sensational!

For the past 20 years, I’ve been sculpting some of the best butts in the business. Heidi Klum, Liv Tyler, Naomi Campbell, Linda Evangelista, Karolina Kurkova, Kerry Washington, Kim Raver, Anne Hathaway and Ellen Barkin have all trusted me to get their bottoms pert and perky.

Their runway-ready secrets to a firmly sculpted lower half, are in my latest book: "David Kirsch’s Butt Book." Now, they’re here for you.

Here are three moves for eliminating the jiggle. You can do them anytime, anywhere and without equipment. Do 15-20 reps without stopping and 2-3 sets.


Perfect for shaping the outer part of the butt, crossover lunges are the enemy of saddlebags!
  1. Start upright, feet shoulder-width distance apart, hands on your hips.
  2. Start with your right leg. Step forward and cross over your left leg, while bending at the knee.
  3. Return to start position.
  4. Repeat on the left.


A perfect butt-shaping, hip reducing, lower half-sculpting maneuver! Done right, your butt will sing and your heart will scream.
  1. Start position.
  2. Lift your right leg from the knee and move it in a circular roundhouse.
  3. Land out to the side, wider than you started and immediately squat down, channeling a real sumo wrestler.
  4. As you come out of the squat, lift your right leg and kick out, leading with your heel.

Each element should flow smoothly into the next. There are no breaks in a sumo lunge!


One of my signature moves, you’re not going to look pretty doing it. The result, though … hot stuff!
  1. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground.
  2. Waddle forward! Right foot in front of your left, stay engaged in that plie squat. Now reverse.

Make sure your knees stay out and your weight stays back in your heels throughout the movement.

You can get more of my butt-sculpting moves for your body type, in David Kirsch’s Butt Book, available for $12.95 at DavidKirschWellness.com.

Have you tried these moves? Would you? If tried them, were they effective?

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NASFKAB 8/3/2020
That could be useful though I have to modify my moves till I get better at it Report
MUSICNUT 5/25/2020
Thanks for the great article! :) Report
CHRISTINEM80 12/25/2019
Going to be trying these to help get my booty into shape, pun intended. Report
Excellent Report
Definitely going to try this!!! Report
Thank you so much for these unsure if I could do them but can try Report
Thank you Report
Thanks. Report
thanks for sharing looks tough Report
I have done these exercises, they are tough Report
Thank you for sharing Report
Will give them a try. Thanks Report
Thanks for the great information! :) Report
the last illustration is toooo funny. i'm still laughing because thats exactly how you feel in that position Report
This kicks my butt into gear! That is awesome~thanks :) Report
I have been doing the cross over lunges and let me tell you, THEY WORK!!!! :) Report
Wish I could do lunges - they are too hard on my knees. Report
They look like fun...going to try them today! woohoo thanks! Report
Will give these a try! Cute illustrations! Report
I need some exercises that don't hurt my tendonitis prone knees and hips Report
All 3 moves involve knee flexion which doesn't agree w/ my knees. I have arthritis but am able to symptom free if I avoid squats & lunges. If you guest blog again, would you share some moves that don't involve knee flexion? Report
Owwwww..... Report
Never done these before, but I'm going to give them a try : ) Report
Love the platypus walk! I will try these! Report
I have done these in a boot camp class and some in kick boxing. Great Moves!
You will know you have done them! Report
I have done the crossover lunges but not the other two so I will definitely be trying them out in my next strength class! Look out members! New stuff coming at you :) Report
Love them!! I do lunges everyday before I get on my mill or treadclimber..Also when I do my cool down. Report
These would be great to do on the weekends when I'm running around with the kids. Report
Oooh, the Sumo Lunges are fun! They really get the heart pumping. I will add these to my boring aerobics. Report
I think I'll do the Platypus Walk when I do my outside walk :) Wouldn't THAT be a hoot! I will definitely try these. Report
I did the crossover lunges yesterday and they felt great! I've now added them to my weekly lower body weights Report
Hey, hey, hey! It's strength training day today! Guess what I'm going to be doing?? Report
I have been doing walking lunges but am definitely down for adding these. I want one of those best butts too! Report
Looks like some great exercises, I will try them. The illustrations are great. 15-20 reps, 2-3 sets. LETS GO! Report
I'm in! Report
Those illustrations are a HOOT! Love 'em! Report
These look good, will definately try. After losing over 20kg so far, I have ended up with a pancake bottom. Hope these will help give it a bit of shape. Report
I'm going to have to give those a try. Report
What interesting variations. I will definitely try them...in private. I already look like a sumo wrestler and don't want to increase that perception! Report
I will try these, the crossover lunge I have done before with a stability ball workout for dummies videos. Love the cartoons.
Will do lunges, lunges are good, will do lunges, a little mind over matter. Report
I have not been motivated to do these types of exercises but for some reason these look like they would be fun as well as a challenge. Wish me luck ;-) Report
I will try these, hopefully the knees will be ok! Report
These look like fun. I am anxious to try them out. I have problems with some exercises, because I have had both my knees replaced, but I will try them and just see how my knees take it. Report
Awesome. I can't wait to try them and I don't care who is home. My family (all males) already think that I am nuts anyway! Report
These are great! woooooooooohoooooooooo!! thanks! Report
Looks like fun, I can even do with my 5yr old and get a good laugh over! Report
These look interesting, think I'll try them Report
These moves on in TONY HORTON's awesome P90X work out so they aren't new. Most celebrities wear padded "fanny girdles" to get that "butt" look, as Tyra Banks told all about the "tricks" of the trade that they use so I don't think much about all those people. Report
Love the cartoon diagrams. I don't know if my knees will handle the lunges, but it looks like a great way to strengthen those muscles, too! So I'm all for giving anything a try... Report