Everyone wants to get in shape as soon as they sense that summer is around the corner. First thing’s first – structure your workouts
There are lots of important points you need to understand before starting your workout:
-You need to do 2 sets of 3-4 exercises for a targeted body part.
-A challenging weight; do 8-12 repetitions and you are working on mostly endurance instead of growing muscles.
-You need to do progressive overload to make muscles grow, i.e. increasing repetitions,,adding weight, adding more sets.
-If u want to develop a great butt, you need to do lot of work on the legs.
Deep squats, exercise basically depends with your body weight, so, it is best to do this exercise low as you can while keeping your back straight. The stance should be slightly wider than shoulder width or even a bit wider, depending on your build, and you should lower yourself down keeping a neutral spine.
When u have do this exercise, ensure that your knees don’t cave in and that your upper back doesn’t round, you can hold your palms together in front of your chest, which flares out the elbows.
The horse stance is a great way to build some strength and size in the glutes and thighs.
When you want to do this exercise,then remember that your thighs should be parallel to the ground. You’ll definitely feel the burn and will have to really focus on not giving up.Try to hold this position for as long as you can. Beginners should do 10-20 seconds and other can hold the position for 5-10 minutes.
Glute bridge really hits the glutes hard, so be ready for some pain afterwards. when you perform the exercise you simply lie down on your back and, with your feet planted comfortably on the ground and knees pointed upwards, raise your butt off the floor until only your feet, backs of the shoulders and head are touching the floor.
This exercise quickly becomes very easy, when you can straighten one leg and push off one leg at a time. And also put light weight on your lower ab area, like big water jug or small dumbbell and hold it steady with your hands.
Side Leg Lifts
Side Leg Lifts– For this exercise you should use some extra padding on the floor, lift one leg up, then bring it almost all the way down slowly. Once you are finished on oMeta Keywords : low calories food , Blood pressure control , lose weight , Healthy living , very low calorie diet, low calories meals , Healthy diet , healthy functioning of heart side exercise, switch to the other side.
Start in a kneeling position, just like for the rear leg lifts, and then raise one leg to the side, keeping a 90 degree knee bend. Then you start rotating from the hip, making small circles at first and then wide swooping circles.
Do this for as long as you can, some 20-30 seconds at first 3 sets. This is a good exercise for improving mobility, opening up the hips as well as strengthening the glutes and some of the smaller muscles in the legs that are tough to target.
This is another very popular exercise to target the glutes & abs. In this exercise lying flat on the back, raise your legs off the ground to about 45 degree, then push one up as you lower the other down, alternating them like this for as long as you can.
Apart for this there are some other popular exercise for developing a full , round and firm butt that will turn heads such as cardio work/exercise.
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