David Beckham’s personal trainer Shona Vertue shares the three workout moves to do at home

The Australian personal trainer credited with making David Beckham ‘bendy’ has shared the three workout moves everyone should be doing for the perfect bum. 

Shona Vertue, who is from Sydney but based in London, said if you don’t use the muscles in your glutes during the coronavirus pandemic lockdown, you will ‘lose them’.

And not only does this have a negative effect on your physique and the look of your body, but it can also impact hip, back and knee health.

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Writing on her Instagram page, Shona explained that there are just three moves you should be performing to keep your glute muscles in shape – and all you need to complete them is a resistance band, which costs around $4 from Kmart.

‘These simple banded exercises can be practiced as part of a warm up or at the end of a workout or run,’ Shona, 31, said.

‘I would usually move towards a higher rep range (20+) with a lower amount of sets, usually two or three.’

So what do the three moves entail?

The first will see you squat with a wide stance and the resistance band slightly beneath your knees.

Once you’ve done 20 squats, Shona recommends you put the band just above your knees, sit on the sofa and pull the band in and out with your hands behind your head.

You should follow this with a single leg deadlift with the band, by placing it under one leg and lowering the band as you lift the other leg.

Then, pull the resistance band tight and stand up to ensure your glute muscles are turned on and firing. 

Make sure you work both sides on this one before finishing. 

‘I just wanted to prompt you towards working that glute family at some point today (and continuously throughout your weekend, (weeks and the rest of your life),’ Shona said.

Speaking previously to FEMAIL, Shona revealed how you can hone your body to look its best.

First up, you need to stop focusing on your strengths – which is something Shona says all too many of us do.

‘Many people fall into the trap of working on the things they’re good at and neglecting the things their body really needs,’ she told Daily Mail Australia.

‘I’ve met numerous people that can run marathons but could barely get through an easy weight lifting session. Likewise, I’ve met bodybuilders who are strong, but have no agility and can hardly move.’

Shona added that yogis can often do the splits, but struggle with strength and end up with knee and back injuries because of it.

Instead, we need to focus on doing what we’re not necessarily as good at – and listen to our bodies.

‘The biggest mistake we all make is not listening to what we need and want,’ Shona said.

‘When you pay attention to how food and exercise really affects you, you can become more aware of what works for you as an individual.

Shona recommends viewing ‘food as fuel’, and thinking about what is ‘going to best nourish your body, mind and soul for the day ahead of you’:

‘Most of the time, this might come from a massive plate of vegetables, with some protein – however, on other times – when the soul needs some nourishment – you might need a warm pain au chocolat or an Old Fashioned,’ she said.

Shona said we shouldn’t deprive ourselves of things when we need them, because if ‘we don’t let ourselves have those soul nourishing moments, they build up and then end up in the binge and restrict cycle’. 

‘A typical day on my plate is between two and three litres of water, three meals encompassing plenty of vegetables and some kind of protein (usually eggs),’ Shona said.

‘I also have a protein smoothie using my favourite plant-based protein powder, and some Creme brûlée (if my soul needs some nourishment).’ 

To follow Shona Vertue online, you can visit her profile here.