Tammy Hembrow's 'booty workout' reveals all her fitness secrets

Fitness influencer Tammy Hembrow has revealed all the secrets behind her famous curves, after being inundated with requests from fans for more booty workouts during the coronavirus lockdown.

Yesterday, the mum-of-two, who has over 11 million followers on Instagram, released the At-Home Booty V2 Workout via her fitness app, Tammy Fit.

Tammy Hembrow in a bikini
Tammy Hembrow has released a booty workout guide. Photo: Instagram/Tammy Hembrow
Tammy Hembrow before and after bum photo
Tammy shared this before and after photo, showing her bum in 2017 versus today. Photo: Supplied

“When covid-19 hit and all the gyms closed, people wanted more home programs. With the popularity and demand of my original home booty, it made sense to design home booty V2,” Tammy told Yahoo Lifestyle.

“The exercises within the program compliment the original home booty so it’s the perfect program to dive straight into. This program includes staple booty exercises that I know gets results.

“I get so many DMs asking how to target your side booty – so have added a workout completely focussed on that area. I’m really excited about this program.”

Last week, Tammy gave fans a little booty motivation when she shared her own transformation to Instagram, showing what her own bum was like in 2017 versus today.

“The before was already huge progress from what I started with. This is just hard work & consistency!! Working out is such a big part of my life & I’m forever grateful that I started. WORK HARD & DONT GIVE UP,” she captioned the post.

Tammy, who earned her fame by documenting and sharing her post birth workouts, recommends people who want to work out their booty should be making sure they’re “eating enough, pushing yourself with your weights and being consistent”.

Tammy Hembrow donkey kick
In her guide, Tammy shows fans how to do a donkey kick. Photo: Supplied
Tammy Hembrow working out
She also shows how to do standing kickbacks. Photo: Supplied

“If you want to grow your booty you definitely need to be in a calorie surplus to gain muscle, these calories should come from clean nutritious ingredients like lean protein, complex carbs and green leafy veg. Pushing yourself with your weights also is going to create curves. You need to be lifting as heavy as you can,” she said.


The Gold Coast star, who also has an athleisure clothing range, called Saski Collection, works out between three to five times a week, depending on what her schedule is like and has been hitting the gym more during coronavirus lockdown.

Tammy Hembrow in a bikini
Tammy said she's been inundated with requests from fans asking for her advice on booty workoutsPhoto: Instagram/Tammy Hembrow

“Mentally, if I workout less than three times a week, I really notice it,” she said.

She said making the time to work out and look after her two adorable kids, four-year-old Wolf and three-year-old Saskia, can be “challenging”.

“A lot of the workouts in my app are only 20 minutes so I find if I set them up with something to do, more often than not I can get a quick workout in,’ She said.

Tammy Hembrow in a pink bikini
Tammy is famous for her curves with fans flocking to her Instagram to get fitness inspiration. Photo: Instagram/Tammy Hembrow

This is the second time Tammy has created a workout program specifically to target the bum area.

“I think the booty program has been so popular because you can do the workouts anywhere with minimal equipment and it has always been appealing for mums that can’t make it to the gym,” she said.

“Plus, a lot of women are intimidated by the gym so prefer to workout at home. All you need is a set of dumbbells.”

Even if you don’t have any equipment, Tammy said using body weight alone can reap amazing results.

“Booty Bands are great at activating your glutes, I would definitely recommend incorporating them into your workouts,” Tamy added.

“I would say about three times a week focus on your booty and then add in other workouts for different areas like upper-body or abs. It’s good to give your booty a rest to let the muscle repair and grow.”

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