Get that booty in shape
We get a fitness expert to show a simple 30-minute workout that helps you get a toned derriere and look fabulous
By : naveen kumar
Update: 2014-11-01 23:44 GMT
Hyderabad: Many people would die to get a toned behind just like celebrities Pippa Middleton, Gwyneth Paltrow, Jennifer Lopez and others. We get a fitness expert to show a simple 30-minute workout that helps you get a toned derriere and look fabulous. When it comes to your backside, here’s the bottom line, building new lean muscle and burn fat to get a natural well-rounded shape. Glute training is of special interest to women who want to firm their glutes and of athletes who want to train these muscles to improve athletic performance.
Barbell hip trust
Begin seated on the bench with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the bench. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet. Extend as far as possible, then reverse the motion to return to the starting position. You have to do two sets of 15-20 reps.
Donkey kicks
Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in neutral spine position. The movement should be small and controlled with the muscle doing the work and not momentum. Repeat for 60 seconds before switching sides.
Swiss ball leg curls
Lie face up on the floor and place your lower legs and heels on a Swiss ball. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. Pause for two seconds and reverse the motion by rolling the ball back until your body is in a straight line. Lower your hips back to the floor. Repeat 20 to 30 reps of two sets.
Wide stance dumbbell squat
Hold a dumbbell with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale, as this is an essential part of the exercise. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling. Repeat 10-20 reps of two sets.
Bear plank leg lifts
Begin in a plank position with your shoulders stacked above your wrists. Bend both knees slightly as you bend your left knee to 90 degrees. With flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause and bring your left knee back to meet your right knee. Repeat for 45 to 60 seconds before switching sides.
Naveen is head trainer, ZEN Sports and Fitness.