How Tammy Hembrow Got Her Instagram-Famous Butt

She’s got over eight million Instagram followers, her own fashion line, a highly sought-after fitness program and Khloe Kardashian has admitted she’s one of her biggest sources of #fitspo. Yep, Australian influencer Tammy Hembrow is killing it.

The 24-year-old is especially renowned for her enviable figure, the secret to which she’s revealed on social media. The mum of Wolf and Saskia, previously shared a before-and-after picture showing how she has transformed her booty.

“It IS possible to build the body you want. It takes time, consistency, challenging yourself, and FOOD,” Tammy wrote.

“I’ve been almost 10kg heavier, with lots of cellulite and an untoned body. I’ve also had times that I’ve been too skinny with a little cellulite and almost no shape, and now after years of training and correct eating I have more muscle, pretty much no cellulite at all, and am healthier than ever even after two babies.”


She says she went from doing cardio or light weights three to five days a week to heavy weights and minimal cardio.

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

The Gold Coast native likes to mix things up to keep things interesting, choosing a selection of moves from her e-book and Tammy Fit fitness app workouts, and doing three sets of 10 to 12 reps each.

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Tammy is also a member of Khloe Kardashian’s Good American “Good Squad” and in a recent interview for their blog, she revealed her favourite exercises.

“Glute bridges and kickbacks! Even without weights I can always get a good burn. Another good alternative is anything with resistance bands, because you can take them anywhere with you.”


Her eating habits also changed dramatically as Tammy went from under-eating to “eating A LOT”.

“Eating is a massive part to the puzzle piece,” she says. “You need to be eating the right amount of calories for anything to grow.”

The model tracks her macros using apps like Lifesum and MyFitnessPal (learn how to do that here) and tries to eat something “quick and easy that will keep me going” every two to three hours.

Often breakfast includes oats with protein powder followed by ground turkey with wholemeal pasta and veggies for lunch. Tammy’s go-to snacks include cocoa popcorn, watermelon, chocolate goji berries, rice cakes, avocado, and tomato. The Women’s Best ambassador also swears by their shakes for boosting her protein intake.

“Chicken breast, rice, and spinach is my go-to,” she said in her Q&A with Good American. “Simple and healthy! Being a mum of two, I need simple and easy to prepare meals that give me the nutrition I need.”


“Just take it one day at a time,” she says. “Making small changes every day make a big difference in the long run. And have fun with it! Going to the gym with a friend or taking a class can make it easier to get back into it and actually enjoy working out.”

The fitness star – who is incredibly candid and open on her social media platforms – has also addressed plastic surgery speculation, revealing that her butt is completely natural.

“It’s more frustrating than anything because I don’t want people to think they can’t achieve a booty with hard work,” she told Cosmopolitan. “It just creates a false mindset that it’s not achievable and surgery is the only option, which is completely wrong.

However she previously shared with her fans that she underwent breast augmentation.

“I remember looking in the mirror and thinking, ‘I’m still young and never pictured my chest to look like this at a young age,” she says of her decision to get breast implants. “I had breastfed two children. I do what I feel is right for me.”

Try one of Tammy’s go-to workouts below.

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