Many
women criticize their looks saying that they are wider at the bottom
and that their hips are larger in comparison to their waist. But what
they fail to realize is that a little effort and right type of exercise
can do wonders in toning their backs. Look no further. Here are the most
effective exercises to help you get those perfect rumps.
1. Jump Squats
We are familiar with the usual squats for the toned derriere, but many are not aware that adding jumps to the classic squats makes this move more effective. And here is how to do it:
Try this with ball or a chair at the house.
Another variation of the classic Squat. This particular from of squat targets the Gluteus and inner thighs.
DOES AN APPLE REALLY KEEPS DOCTOR AWAY
5. Single arm dumbbell Swing
Planks are great for core-tightening and when one adds variations to the classic planks, these exercises can do wonders.
8. Warrier 3 Pose
This is also called the Veerbhadrasana Pose (Sanskrit name) or the Superman pose. This simple looking exercise, actually works on every muscle in the body.
This is simple yet effective exercise that can be done practically anywhere.
It strengthens the gluteus (muscle) on the sides of the pelvis and therefore it is also considered great for the runners.
1. Jump Squats
We are familiar with the usual squats for the toned derriere, but many are not aware that adding jumps to the classic squats makes this move more effective. And here is how to do it:
- Stand with your feet shoulder-width apart and bend the arms at chest level, then take a regular squat position
- Jump with full force and try reaching the ceiling.
- As you land, resume the original squat position, to complete one circle.
- Repeat 4-5 times and increase the counts every day.
Try this with ball or a chair at the house.
- Place your right leg on the chair while keeping the left one straight on the floor.
- Bend the left knee. Remember to keep the foot firmly on the ground at such a distance that when you bend the left knee, it stays directly above the ankle.
- Now straighten the left leg to resume the start position.
- Repeat 4-5 times and increase the counts every day.
Another variation of the classic Squat. This particular from of squat targets the Gluteus and inner thighs.
- Stand straight and open the legs wide to the sides and toes pointing outwards.
- Place your hands on your hips and bend your knees. Be very slow as you bend and while bending, keep the back straight and shoulders in the line of the spine and make sure that your heels are right below your knees.
- Now lower and raise your hips one inch for 7 - 10 repetitions.
- As you feel comfortable doing this exercise, extend your arms straight forward and hold your position for 10 seconds at the lowest point.
DOES AN APPLE REALLY KEEPS DOCTOR AWAY
- Lie on your back keeping the right knee bent and left knee straight.
- Rise the left leg until it is in line with the right thigh.
- Push your hip upwards keeping the left leg straight.
- Hold for 5-10 seconds and then come back to the start position slowly.
- Switch legs and repeat 3-4 times.
5. Single arm dumbbell Swing
- Hold a dumbbell in front of your waist at arm’s length, with a firm grip.
- Bend your hip and knees while lowering the torso to form a 45 degree angle to the floor.
- Now while keeping the arm straight, swing the dumbbell. As you do so, thrust your hips forward and straighten the knees and swing the dumbbell up to your chest and get back to the standing position.
- Squat back down as you swing the weight down again, and repeat.
- Lie down on your stomach and keep the legs straight.
- Extend the arms straight with the elbows slightly bent
- Lift your chest off the floor while keeping the neck and arms in the line of your spine.
- Simultaneously lift he legs to a certain degree. Hold the position for 5 - 10 seconds.
- Note: if you experience discomfort while lifting the legs and upper body together, then do this exercise using only the upper part of the body.
Planks are great for core-tightening and when one adds variations to the classic planks, these exercises can do wonders.
- Take the classic plank position, with legs in the line of spine.
- Bend your knee and lift the leg off the ground so that your foot faces the ceiling. Don’t let the spine or pelvis twist.
- Press the heel towards the ceiling as high as you can, while keeping the pelvis and spine straight.
- Lower the bent leg slowly and repeat for 4-5 counts.
- Switch legs and repeat 2-3 sets.
8. Warrier 3 Pose
This is also called the Veerbhadrasana Pose (Sanskrit name) or the Superman pose. This simple looking exercise, actually works on every muscle in the body.
- Stand with your feet shoulder-distance apart but parallel to each other.
- Inhale and as you do so, extend your arms straight up with fingers pointing towards the ceiling. Hold for a second.
- As you exhale, bend the torso forward and extend one of the legs backwards, carefully shifting the weight and balance to the other leg.
- Stop bending when the torso and the leg become parallel to the ground.
- Hold the position for 6-8 breaths and then regain the original posture gradually.
- Repeat 4-5 times.
This is simple yet effective exercise that can be done practically anywhere.
- Stand straight and rest your hands on hips.
- Put the weight on left leg and lift the right leg slowly towards your back. Do not bend the knees.
- Extend the right leg as far as you can without letting the knee to bend.
- Now bring it back, parallel to the right leg but do not let it touch the floor.
- Lift the leg again and extend it backwards. Do 4 - repetition at a time.
- Switch legs and repeat the same with left Leg.
It strengthens the gluteus (muscle) on the sides of the pelvis and therefore it is also considered great for the runners.
- Place a resistance band just below the knees, and extend legs in width.
- Adopt a half squat position and step sideways to your left. Make sure that you step onto the heel, not to the toes.
- Actively resist the pull of the exercise band every time you take a step.
- Take 10 -15 steps then reverse the direction.