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Butt
A firm and toned buttocks can really add to a shapely body. The buttocks cushion
your upper torso from the pelvis and the lower limbs and also help you to sit,
bend and transmit power to your movements.
Cardiovascular activities like walking, jogging, kickboxing and cycling can
be great butt exercises but there are also other exercises that you can do at
home to keep your butt in shape.
Squats:
- Stand with feet shoulder-width apart, toes pointing outwards slightly and
arms stretched out in front of your body.
- Lower your butt towards the floor while bending at the knees.
- Continue to lower until your hips are parallel to the floor and hold for
a few seconds.
- Return to standing position and repeat.
- Try to complete 3 sets of fifteen repetitions, resting in between each set.
Lunges:
- Stand with feet shoulder-width apart
- Take a large step back with your right leg. Your right heel will be raised
slightly off the ground.
- Place your hands on your hips for balance.
- Slowly bend the knee of your left leg and you will notice that the right
knee descends towards the ground.
- Pause when the right knee is just slightly above the floor and hold for a
few seconds.
- Return to standing position and repeat.
- Try and do three sets of fifteen repetitions with each leg.
Step-Ups:
- Use a sturdy step or bench that comes up to about your knee level.
- Step up with your right foot first, keeping your knee in line with your hip
and your leg bent at a right angle.
- Bring up left leg onto the step as well and then lower your right leg down
again, followed by your left.
- Alternate legs and try for three sets of fifteen repetitions with each leg.
- For a harder workout try holding onto weights while stepping.
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