Tammy Hembrow's top three tips for getting her famous booty

Sarah Carty
·Features & Style Editor
·4-min read

Fitness influencer Tammy Hembrow has probably one of the most famous bootys on Instagram and now she’s spilling all her fitness secrets.

The 26-year-old, who has 11.6 million followers on the social media site, said she’s seen a 94 percent increase in downloads of her Tammy Fit workouts since the coronavirus hit in March.

Tammy Hembrow taking a bikini selfie
Tammy Hembrow has shared her top fitness tips. Photo: Instagram/Tammy Hembrow

Tammy, who earned her fame by documenting and sharing her post birth workouts, shared with Yahoo LIfestyle some insider tips on how to get her famous curves.

Calorie surplus

According to Tammy, if you want to ‘grow your booty’ you need to be in a calorie surplus, so you can gain muscle.

She previously told Cosmopolitan: “I think people see my photos and think it may have happened overnight,” she says of her figure. “It was not a quick process.”

“I work really hard at the gym. I’m usually covered in sweat—like, dripping!”

Tammy Hembrow in a bikini
Tammy said she works hard in the gym. 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

She said what you eat is a “major part of the equation”, recommending calories come from lean protein (fish, chicken, beans etc.) complex carbohydrates (chickpeas, sweet potato, whole wheat bread etc) and green leafy vegetables.

Tammy has previously said she never skips meals, saying on her podcast, Hanging With The Hembows: “Make sure you have a good dinner, make sure you have a nutritious dinner... it's going to fill you up and it's going to stop you from having cravings.'

Incorporate weights into your workout

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

She also recommends booty bands, which are great for ‘activating your glutes’.

“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,” she said.

“Pushing yourself with your weights also is going to create curves. You need to be lifting as heavy as you can.”

Speaking on her podcast, Tammy said people should mix it up and not focus solely on one part of the body.

“It's important to train your back and things like that because you want a stable core, you want to be strong, you want to prevent injury,” she said.

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

Work hard and don’t give up

While it’s easy to get complacent, Tammy said that ‘consistency is key’.

“Make sure you’re eating enough, pushing yourself with your weights and being consistent,” she said.

Tammy previously 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.

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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

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.

“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 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.”

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