It is the derriere that captivated the country at her sister’s wedding. Now Pippa Middleton has decided to share the secret of how she achieves her toned behind – and keeps it in shape. The answer is a simple 30-minute total body workout that includes ‘plié squats’.

在舉國(guó)矚目的凱特王妃大婚時(shí)，王妃的妹妹以美背獲得了廣泛的關(guān)注。皮帕·米德爾頓最近公開了她的美背秘訣：30分鐘的全身運(yùn)動(dòng)。

The 31-year-old – dubbed Her Royal Hotness ever since the Duke and Duchess of Cambridge’s wedding in 2011 – has been given a monthly column in Waitrose Weekend Magazine in which to share her diet and exercise tips. She swears by four key exercises – ladders, plié squats, wall pushes and the ‘classic plank’。

米德爾頓今年31歲，自從凱特王妃2011年大婚后便被冠以“最性感皇室”的稱號(hào)。最近在接受雜志采訪時(shí)，她公布了自己的餐食和健身秘訣。她的健身包括四步驟：爬梯式高抬腿、屈膝蹲、墻臥撐、平板支撐。

She said: ‘To get us started, I’ve chosen some of my favourite exercises for toning the whole body, all of which can be done at home. Do the routine three times a week and you’ll really notice a difference.’ Each exercise takes around two minutes to perform, and she recommends a 30 second break between the moves with a two minute rest at the end of each circuit。

她說：“最開始健身時(shí)，我會(huì)選擇一些自己最喜歡的運(yùn)動(dòng)來鍛煉全身，這些都可以在家完成。每周做三次，你一定會(huì)看到成效。”每項(xiàng)大約花費(fèi)2分鐘，而且她建議間隔30秒的休息，每個(gè)循環(huán)之后休息2分鐘。

For those who are keen to emulate Miss Middleton’s famous behind, the squat and the plank will be of most interest as they are designed to strengthen and trim the gluteal muscles that make up the buttocks. To help fire up her readers with her own self-improving zeal, Miss Middleton added: ‘I know that if I fit in at least three, ideally five, sessions of exercise a week – be it a 30minute run, an hour’s walk or a good game of tennis – it boosts my mood and energy, and helps me sleep and digest better。

如果你尤其羨慕米德爾頓的美背，那么屈膝蹲和平板支撐無疑是鍛煉大腿和臀部的最佳方式。為了讓讀者們更有激情加入鍛煉計(jì)劃，米德爾頓還補(bǔ)充說：“我知道要想保持好身材，每周至少鍛煉3次，5次更加理想。它可以是30分鐘的跑步，1小時(shí)的健走或者網(wǎng)球。健身使我心情愉悅，也更有動(dòng)力。對(duì)睡眠和消化也更有幫助。”

‘So I make it a priority, whatever the weather or my work schedule. It’s about finding the balance that works for you, your work and your family, so good health is simple, real and achievable.’

“因此無論什么天氣，工作安排怎樣，健身都是我第一件會(huì)做的事。它為你找到工作與生活的平衡。健康其實(shí)很簡(jiǎn)單，也很容易實(shí)現(xiàn)。