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As seen in the January issue of Women's Fitness International.

As seen in the January issue of Women’s Fitness International.

Ever wonder how celebrities keep such perfect derrieres? Women who are constantly in front of the media via television, movies and magazines, need to maintain their body fitness level because physical appearance often determines the size of their paycheck. Talent is a given but appearance can often make or break the final decision as to who gets the job. Notice I said “fitness level”, not one’s weight or “thinness.” Dieting cannot create smooth, tight skin or firm muscles-the body has to move in order to stay healthy and youthful-especially the gluteal muscles!

The current celebrity often photographed and reported as having a “Diva Derriere”, is Jennifer Lopez. But all of us can develop better “buns”- even to diva status. Derriere’s come in all shapes and sizes, but one fact keeps them equal – you can’t “buy” them; you have to “earn” them! Inactivity and gravity will drop a “high, tight butt” at any age.

Standard lunges, squats and weight training are great ways to firm up the butt cheeks, but I created the T-Tapp Diva Derriere movement because of its “Mini-Max” ability -“Maximum benefit in minimal time.” Most of us have busy lifestyles with work, family and time restrictions which often cause us to skip workouts. But Diva Derriere only takes 5 minutes and it can be done anywhere. Initially, Diva Derriere was kept a secret within the modeling industry where I trained top models worldwide for 18 years, but now for the first time ever, the secret is available for you.

Diva Derriere gives quick results, takes little time to do and can be done in very little space. I don’t know of any other exercise, without weights, that is more effective in losing inches, toning and uplifting all layers of the derriere.

What makes Diva Derriere so special is that it involves compounded, comprehensive bio-mechanic movement with isometric isolations. Those of you who have experienced the T-Tapp Workout, understand how this makes a difference – it’s my signature style. Because of this, you will feel the difference the very first time you do Diva Derriere.

More than your gluteal muscles will get a “Mini-Max” workout with Diva Derriere, it will even help eliminate unsightly saddlebags! BUT, it is very important to follow form to the “point of perfection.” I’ve even used a grid to demonstrate linear form on each step of the special movement sequences. Really look at the photos of incorrect form too, because when the movements are done incorrectly, your buns may still “burn”, but you won’t get the best results.

Try not to rush through the sequence because faster seems easier. Smooth, controlled movements are a must if you desire a derriere of diva status!

thumbnailDownload the Diva Derriere PDF!

If you’re busy and on the run, take our handy guide with you! We have an updated article with fresh pictures and steps to help you achieve the perfect body. Our Diva Derriere guide is informative with the same steps on this page, but delivered in a handy downloadable .pdf you can take with your devices. Click the button below to download it.

Download the Diva Derriere PDF

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SEQUENCE A – 24 slow smooth leg lifts in linear alignment

Linear alignment is very important. Hip to knee, knee to ankle and heel to toe should all be at right angles. Right shoulder to hip should be in a straight line. Place right hand behind right hip and “push” forward to keep right hip joint in correct position.

Note: It may be helpful to use a mirror for easy form checks.

Lift right knee up as high as you can with right hip forward. Keep right foot flat at same height as right knee (this is not as easy as it looks!)

Form check: Tendency is to release right hip back which allows right foot/toe to face upward to ceiling. Note my right knee is directly above my left knee. Slowly lower upper leg to lower leg keeping knee right over left knee (keep pushing right hip forward with right hand).

Form check: Tendency is to bring right knee slightly forward as you lift right leg. Make sure to keep the right heel tight pushing lower than the right toe, but never allowing the right toe to point towards the floor. I compare this position to balancing a tray on the lifting leg. Continue to do a total of 24 slow, smooth leg lifts without touching knees or relaxing. You should start to feel the buns “burn” at around count 18 (if you are doing it right with proper form).

Photos of common mistakes/incorrect form are featured on the bottom of this page. Once you do the 24th lift, do not stop or rest; continue moving to sequence B.

SEQUENCE B – 15 little leg lifts at moderate speed – 4 counts each

Count 1: Right knee comes forward towards chest (keep right knee at hip level).

Form check: Common errors are allowing right knee to drop closer to floor during movement, as well as allowing right foot to relax. Keep ankle/heel tight with muscles flexed to maintain flat foot position.

Count 2: Right knee returns to original position with right knee over left knee, maintaining hip level height.

Form check: Common errors; allowing right foot to lift higher than right knee and/or allowing right foot to relax (keep tension in right foot pushing heel down and toe up). Photos of common errors are featured on the bottom of this page.

Count 3: Little leg lift with right knee directly over left knee (not as high as seq. A), but keep right hip forward and right foot flat.

Count 4: Return to same position as count 2 and repeat full sequence 15 times.

Please note: Even though your entire derriere should be burning by now do not stop-if you do, your muscles may cramp. Instead, immediately proceed to full leg extension-inhale/exhale-then continue with sequence C.

SEQUENCE C – 15 full leg extensions at moderate speed – 2 counts each

Count 1: Bring right knee to chest (keep right knee at hip level)

Form check: Common error is allowing right knee to drop lower than right hip level and/or allowing right foot to relax. Keep right foot flexed in flat foot position and toes forward.

Count 2: Fully extend right leg keeping right hip forward and right knee/leg at hip level. Continue bringing your right knee to chest, followed by a full leg extension 15 times. Be sure to tighten the buns when right leg is straight. Resume to original position at start of sequence B to continue with final sequence D.

Form check: Common error is extending right leg higher or lower than right hip (see photos at bottom of page). Do not let right leg rest touching floor as severe cramps. Do not let right leg rest touching floor. Severe cramps could occur in the gluteal muscles. If tired, inhale/exhale twice in count 2 position before starting sequence D.

SEQUENCE D – 15 mini leg lifts

Same movement as sequence A, but mini lifts (same height as in sequence B) done very quickly for 15 reps.

Form check: Make sure to keep right knee directly over left knee (keep pushing that right hip forward) throughout entire sequence. Biggest error in sequence D is allowing right foot to raise higher than right knee. Keep right knee directly over left knee during lifts.

After the 15th lift, quickly “slap” the right butt cheek 3 or 4 times to make the burning sensation go away; it really helps!

PREPARE TO DO LEFT SIDE

Step 1

Grab right knee with right hand and help move it to the ceiling, then use arms to pull body up into sitting position.

Step 2

Swing both legs over – assume right angles with left hip to left knee, left knee to left ankle and keep position as demonstrated in sequence A photo. Repeat sequences A-B-C-D with left leg lifting.

SEQUENCE E – 8 back leg lifts

At conclusion of sequence D with left side, roll over onto tummy keeping both hip bones on floor. As you lift back right leg, be sure to point right toe and touch floor each time with right foot. Continue for a total of 8 lifts, then repeat with the left leg. These should feel good; they help to release tension from those fatigued muscles!

SEQUENCE F – Better Bun Stretches

Push up with arms and lean back into kneeling position as shown in step 1, step 2, and step 3 photos. Lift butt up and over towards right of feet and relax (keep head down). Inhale and exhale twice. Repeat with buns to the left of the feet. Inhale and exhale twice. Repeat Bun Stretches to right and left of feet for a total of two reps each side.

Step 1

Step 2

Step 3

You have just completed the first step to achieving a diva derriere. Try to do this exercise every day for 10 days. Don’t forget to measure before and after. Be sure to tighten buns when measuring and place measuring tape at fullest part of butt for accurate hip measurement.

Examples of Common Mistakes on Form and Technnique

Incorrect Form – Sequence A & B
Right knee too low, right foot relaxed, right knee behind left knee.

Incorrect Form – Sequence A
Right knee too forward in front of left knee, right foot relaxed.

Incorrect Form – Sequence A
Right foot higher than knee.

Incorrect Form – Sequence A
Right toe upward due to release of right hip.

Incorrect Form – Sequence A
Right knee too forward and in front of left knee.

Incorrect Form – Sequence C
Right knee lower than right hip.

Incorrect Form – Sequence C
Right foot lower than right hip.

Incorrect Form – Sequence C
Right foot higher than right hip.

Your feedback on Diva Derriere and other movements featured on T-Tapp.com helps me determine what exercises I should feature in future installments, so please contact me by filling out our contact form to let me know what you think!