In a world of Kim Kardashian, Jennifer Lopez, Rihanna and Shakira, wanting to shape your butt like a peach is a wish many women may have. But it becomes especially true for those who may be conscious about their flat bums. A good exercise regime, complete with butt exercises, can come to your rescue.
Exercise can help you build and tone your glutes by increasing the muscle strength. They can target and develop your glute muscles, inner thigh, calves, and hamstrings. So, if you want your butts to be round and strong, you need to practice a few exercises.
Health Shots spoke to Abhishek Sinha, senior fitness instructor at Equilibrium Pro Gym, Faridabad, to find the best butt exercises which can help you lift and tone your bums.
Here are 5 expert-recommended butt exercises:
1. Squats
When you sit by squatting, your hamstring, quadriceps, and hip (glutes) muscles are engaged.
Stand straight in front of a box or a bench. The box height should be around 20 to 25 inches.
Now, just lift your right leg and step up on a box straight with full-body balance.
Come down slowly and continue this with only the right leg 10 to 12 times, and then with the left leg on a box or a bench.
5. Adduction
Here again, with this exercise, your glute muscles are trained. It is one of the greatest exercises to improve muscle performance and decrease pain in your knees.
Here’s how to do it:
Stack your hips as you lay on your side.
Fold the arm on the floor-side under your head to support it.
As a reminder to yourself not to slant forward or backward, place your upper hand on the ground in front of you.
Flex and stack both feet.
When you feel your hip flex, lift your top leg just over your hip and hold for two seconds.
After three counts of lowering, return to the starting position.
Work up to three sets by performing 10 repetitions on one side before switching to the other leg.
Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More