We have written a lot about how to work your abs, biceps and even back and whip them into shape in our various articles on Fitho’s exercise routine. Its time we gave the “butt” the importance it deserves. A good butt doesnt only look good on women but men need it as much to complete the look. You can work your butt according to your body shape, meaning whether you are a pear shape or straight shape this routine will even out your minus points and highlight your plus points.
The idea is to target the relevant muscles directly to first lose the fat and then tone up. These set of exercises can be done any where at anytime without any equipment. 15 minutes a day for 5 days a week and you should see results in just two weeks.
Squats: One of the best exercise which will not only train your butts but your hips and thighs. They also help build body strength. Stand with feet apart and bend your knees while going down. Keep your butt out and torso straight. Do 10-12 reps and 2-3 sets in a day. You can do it in the morning before leaving for office or in the evenings. This exercise will tone your butt quickly.
Lunges: Another highly effective butt exercise which works the hamstrings, quadriceps and calves. It is easy to perform and its intensity can be varied by holding weights in the hand. To perform this exercise stand straight. Take one step forward and bend the front knee along with the back knee. Keep the front leg put and move your back leg up and down. You could do lunges while walking, doing alternate legs in the same exercise.
Step-ups: You could do this exercise on any platform that is not very high. On stairs on a step box. Like we climb steps put your feet on the platform and pull your body help pushing the heels. Do as many reps you can though 30-40 would be sufficient for the day.
Hips Raise: Lie down on a floor and keep the knees bent while keeping your back touching the floor. Slowly raise your from your butts and hold it for a few second. Get down to normal and repeat 10-15 times. You could not let the body touch the ground holding it in the air. Count it as one everytime you near the ground. Keep your glutes squeezed while doing the exercise.
Planks: This is a great core exercise as it works your abs, obliques, legs and your butts. Lie down on the ground on your stomach. Place your forearms on the ground and lift your body with it keeping toes on the ground and keeping the body straight. They help build strength and stamina.
Include these exercises in your schedule and see the difference. Do the exercises in the correct posture. Stay tunned if you want to increase the intensity and graduate to the next level of fitness.
Do you have pain in your knees and have problems walking? Does your knee pain in the mornings and cause trouble while walking down the stairs? You probably have some inflammation in the knees and needs to be looked into.
Tips to Reduce Knee Pain
1.Dont run on the metal as it stresses the knee causing further pain. Metallic surfaces are all hard surfaces like road, cemented surfaces and tough surfaces.
2.Manage your weight – The more you weight the more prone are your knees to injury.
3.Eat anti-inflammatory foods- The foods will naturally heal the inflammation reducing the pain and helping the kne recover.
4.Light Eercises: Don’t go for heavy weights or doing high intensity exercises because it will increase the problem. Do light exercises to strengthen it and increase blood flow, do warm water bath to increase blood flow again.
Knee Exercise with Elastic Band: Sit on a chair with the elastic band tied to the front foot. Attach one leg with the elastic on the same side and lift your ankles up and hold for 3-4 sec and bring back to normal. Perform 10 reps with both legs.
Knee Exercise with Chair: Stand behind the chair and hold the top of the chair back. Now lift your heels up keeping your tes touching the floor. Hold for 5 seconds and come back. Do 10 repetitions.
Bent Knee Exercise with Chair: Stand behind the chair and lift your knees. Hold one leg and bend it making the ankle touch your glutes. Hold on for a few seconds and then change legs. Perform 10 repetitions.
Side Leg Lift: Stand besides a chair while resting one hand on it. Spread one leg on the side lifting it in the air while the other leg is on the floor. Make sure the knee is not bent.
The above exercises will build the adjoing knee muscles providing support to the knee by absorbing shocks and share the knee tension before it reaches the knees. If knee pain is due to your weight then get started with a weight loss program to lose weight.
For all those who find waking up in mornings a big challenge we found the perfect solution to help you get started. A few, easy to do yoga poses that will not only wake you up but re-energize you, lift your mood and get you charged for the day!
The sequence follows your natural posture as you wake up making it easier for you to adopt it. You start with lying down, then sitting up followed by gentle twists and at last a standing stretch. While you snooze your alarm you can quickly get on with these poses and be ready when the alarm sets off again.
Deep breathing exercises to start the morning Read more
To be fit is to be healthy and able to do work efficiently. To do work you need muscles. To do more work you need to develop muscle strength through exercise and weight training. Muscles are all over the body useful in performing various movements like running , walking, lifting, pushing etc.
Have you been doing your push ups ? Whether you are male or female, performing push ups in your workout schedule will help you burn fat & tone your arms, shoulders, abdominal, mid section and Read more