Target your glutes with this exercise routine and get 'belfie' ready!
Photograph: Uday Kuckian/Rediff.com
Lift, tighten and tone your rear end. It's easy to get the glutes in good shape with these exercises that target them directly. Weave them in to your workout routine and do them thrice a week for best results.
You will need ankle weights and dumbbells; heavy enough for you to feel a good amount of resistance.
1. The Classic Squat
Stand with feet a little more than hip distance apart, holding onto the dumbbells.
Lower your body by bending at the hips and knees; till your thighs are parallel to the floor.
Push the hip back as if you are trying to sit in a chair placed way behind you. Make sure your knees stay in line with the ankle to avoid stressing the knee joint.
Press your heels into the floor and push your body back up to standing position without locking the knees.
Do 2-3 sets of 12-16 repetitions.
2. Diagonal squats
This type of squat works a different part of the glute muscle.
Assume the same starting position as above, but this time imagine the chair placed more towards the right, diagonally behind you. Your right leg will bend more and the right hip pushes behind as you go down.
Now press the right heel into the floor and come up to standing.
Do 2-3 sets of 12-16 reps per leg.
3. Donkey Kicks
Strap on your ankle weights. Get into an All Fours' position.
Draw the right knee in towards your chest. Keep your right foot flexed.
Extend the leg back and diagonally up towards where the wall and ceiling of the room meet. Imagine as if you were trying to push something heavy away from you.
Do 2-3 sets of 12- 16 reps per leg.
4. Dynamic lunges with knee raises
Stand holding dumbbells in both hands. Take a large step forward with the right foot.
Sink down into a lunge by bending both knees and maintaining a straight torso.
As you come up to standing position raise your left knee up. Then take it back down into the lunge for the next rep.
Do 2-3 sets of 12-16 reps with each leg.
5. Butt crunches
Lie face up on a mat. Bend your knees and dig your heels into the floor.
Raise your left leg straight up. Now lift your hips off the floor as you squeeze your butt. Slowly lower.
Do 2-3 sets of 12-16 reps per leg.
Butt Stretch
To prevent soreness and stiffness, stretch out the glutes post workout.
Get onto all 4's. Thread your right leg through and out from the left, between your left arm and leg.
Slide your left leg back all the way till your right hip lowers down as much as possible.
Relax in the stretch for 10- 20 seconds and then change sides.
