Picincu provides digital marketing consulting and copywriting services as well as nutrition counseling. The American Heart Association recommends at least minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week, at a minimum. Keeping up with the Kardashians in terms of booty-to-waist ratio may seem unrealistic, but obtaining more of an hourglass figure is certainly possible with a little hard work and dedication. To get a more toned backside and a smaller waist, try pairing regular cardiovascular exercise with targeted strength exercises for the glutes and abdominal muscles. So what are you putting into your body? Hinging at your hips, lift your legs straight up, and flex your feet as though trying to stamp the souls of your shoes on the ceiling. Lift as high as you can, while maintaining a neutral spine. Start standing, with your feet hip-distance apart, and your arms extended straight forward.