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.
Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.
Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.
Working on your muscles has many advantages. Read more