THREE exercises to transform a sagging behind. A shapely bottom is a wonder to behold. Usually it is only seen on a few privileged women. Well not anymore.
Here are three exercises to kick start your exercise program and literally get you butt in gear.
Note: At the moment, all exercises to be performed without added resistance.
The squat is the single best exercise for strengthening, toning and shaping the thighs and bum.
- Stand tall with your feet slightly wider than shoulder width apart. Point your toes out somewhat (imagine your big toes pointing to 10 and 2 on a clock”). Reach out with your hands and hold your arms straight out throughout the exercise.
- Now, begin to bend the knees and lower your butt towards the floor (Imagine you are trying to sit down in a low chair). Pause when your thighs are parallel with the floor. Push your feet into the floor and begin to stand up straight. Repeat 10 to 15 times. Rest for a minute and then perform another 10 to 15 repetitions.
Another great exercise which not only works the butt, but also works the upper legs 15 the lunge.
- Stand tall with your feet slightly wider than shoulder width apart. Keep your toes pointing to 12 on the clock. Take one giant step back with one foot. Your back foot will be on its toes somewhat to aid balance either place your hands on your hips or lightly hold a solid object.
- Slowly bend the knee of the front leg. You will find that the back knee begins to descend towards the ground. Pause when the hack knee is approximately six inches flow the floor. Press the front foot into the floor and begin to straighten both legs. Repeat 10 to 15 times. Rest for a minute and perform 10 to 15 repetitions on the opposite leg. Repeat again on both legs.
As the name suggests his exercise works one muscle one muscle only. The butt:
- Position yourself on all your hands and knees in contact with the floor. Gently lift one foot off the ground.
- With the lifted leg maintaining a bend in the knee, raise the foot high above your bottom. Hold and squeeze for two seconds. Slowly lower and repeat 15 times.
Perform this exercise on each leg twice.
Some More Butt Exercises
Buttocks cushion your upper torso from the pelvis and the lower limbs. They ensconce the lower abdomen, reproductive and excretory systems. In addition, they help you to sit, bend and transmit power to your movements. Firm and supple butts add grace to your physical shape and style.
However, buttocks can go out of shape easily (due to accumulation of fat) especially in the case after childbirth. A heavy butt puts enormous pressure on the backbone and the lower limbs. However, it is easy to maintain a firm, rounded butt throughout your life. The exercises given below will help enhance the strength, endurance and flexibility of the muscles, but will not help in fat loss in this area. To reduce the fat you have to do full body aerobic exercises.
Objective: Loosens up the ligaments and tendons of the hip joint.
- Stand straight with feet 18 inches apart and place the hands on the waist
- Move the hips forward, to the right, back, to the left, and back to the starting (forward) position.
- Reverse direction and repeat
- Do not move the head and neck. The head and neck must be in line with the torso.
People who have any of the following should avoid this exercise
- Arthritis of the hip joint
- Muscular dystrophy
- Parkinson’s disease
Objective: To strengthen the hip, thigh and calf muscles.
- Stand with your feet together and your hands down by your sides.
- Jump to a spread original position.
- Pause and then jump back again to your original position.
- Repeat about 10 times at a pace of about one jump per second.
- Keep the upper body in line with the plane of the body.
- Do not bend forwards or backward.
- When you first start do not take your legs too far apart. As strength improves take them in Further away
People with certain diseases should take precautions before doing this exercise.
Make sure that you do not suffer from:
- Arthritis of the hip, knee or ankle
- Rupture of any knee ligaments
- Ankle sprain
- Parkinson’s disease
Disclaimer – The views and opinions mentioned here are the writers’ own thoughts or based on the talks held with some of the professionals of respective fields. Never consider the tips or ideas mentioned on Stay Young & Healthy as a substitute for physician’s advice. At Stay Young & Healthy, we strongly advise you to consult your doctor for more details.