updated 04/08/2013 AT 11:00 AM ET
•originally published 04/15/2013 AT 12:15 PM ET
Mandy Ingber is a celebrity fitness expert, speaker and author of Yogalosophy: 28-days to the Ultimate Mind-Body Makeover. See what motivates her clients – including Jennifer Aniston, Kate Beckinsale, Brooke Shields and Helen Hunt – and put a little Yogalosophy into your workouts. Join Mandy weekly for her exclusive blog on PEOPLE.com as we ramp up to her 28-Day Revolution kicking off May 6. You can also visit Mandy on her website MandyIngber.com and follow her on Twitter @msmandyingber and Facebook.com/yogalosophy.
"Having the body you want begins with loving the body you have." – Mandy Ingber
About a month ago, Kate Beckinsale and I visited Chelsea Handler and did a little yoga on her show, After Lately. Little did we suspect that Kate’s behind would be front-page news. There are not many who can get away with that so easily, and we can credit daily practice and good intention for that yoga butt.
Speaking positively about our bodies is as essential as the physical activity we engage in. My upcoming book is a mind-body makeover book for that very reason. It’s not just what we look like, but how we feel about our bodies that translates. Our mental state fuels our emotions, and our bodies reflect those emotions.
I try to put my clients’ head in a good space each day before we set out on our regime. For those of you who have not heard my mantra: “I have a great a$$,” I will tell you that it really works. What you think about expands. So stop saying your booty is large. It’s just right.
For a little more confidence, here are my top three Yogalosophy booty moves. Incorporate some toners like squats, lunges and leg lifts whenever you can. Kate and I are on a schedule of about five hours per week, so she is a prime example of the effects of having a positive mantra to motivate you to lift that booty.
1. CHAIR POSE/SQUATS
With feet together, sink your hips down as if you were seated in an imaginary chair. With arms extended skyward and palms facing each other, extend energy out through your arms as you continue to ground down into the earth. Take five breaths in and out of the nose. Press your feet down as you rise to standing.
ADD SQUATS (x8) – THEN PULSE (x8) – BACK TO CHAIR (x2)
Step the feet apart, hip-width distance, and bring your palms together in prayer at your chest. Sink the hips back into a seated position, and immediately press back up. Repeat 8 times, then pulse for 8. Step your feet back together to Chair Pose, and repeat 2 more sets.
2. CRESCENT/ LUNGE
Begin by stepping one leg back and keep the front leg at a 90-degree angle. Make sure your knees align directly over the ankle. Your feet should be railroad track distance apart (so not like you are on a tightrope). Square your hips forward. The back leg is firm; kneecap is lifted, heel pressing back. Extend your arms up, palms face each other. Breathe. Lift your sternum upwards, as you allow your sacrum to get heavy and sink downwards. Five breaths.
ADD LUNGES (x8) – THEN PULSE (x8) – BACK TO CRESCENT (x2)
Bring your hands to your hips. Step the back leg in just slightly. The front leg will be nearly straight to start, but stay on the back toes. Keep the front foot grounded, as you bend the front leg parallel to the floor, with the back knee just above the floor. Do 8 of these lunges, then pulse down for 8. Step the left leg back into Crescent Pose and hold for 5 breaths. Repeat 2 more times then switch sides. Breathe.
3. TEMPLE/PLIé SQUATS
Step into a wide stance, with your feet about three feet apart, planted on the floor with the toes turned out. Bring your palms together in prayer position, and bend both knees. Sink down with the lower body as you stay lifted through the upper body. Try not to sway your lower back or lean forward; tuck your tailbone under slightly. Engage your quads and your glutes. Breathe here for 5 breaths.
Move to PLIé SQUATS (x8) – THEN PULSE (x8) – BACK TO TEMPLE (x2)
Press into both heels, using your glutes to rise up. Immediately lower back down, squatting the hips 8 times. Make sure to keep your knees pressing open, and your spine straight. After 8, pulse the hips down for 8, then move back into Temple Pose for 5 breaths. Repeat twice.