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Want that tight, shapely rear end? Read on for the tricks to getting one!
Photograph: Sanjay Sawant/Rediff.com
The butt, as with most parts of the body, comprises of muscle and fat. To sculpt it to top shape, the fat needs to be trimmed and the muscle needs to be tightened to give it a good lift.
Burn baby!
This is important so don't skip this part of the routine!
Walk, cycle, swim, do aerobics, play active sport; anything that gets your heart rate up for at least 30 minutes 4-5 days a week.
This will take care of all those extra wibbly-wobbly cellulite laden bits.
Butt transformation exercises!
Either do these exercises right after your cardio work (the activities mentioned above) or do a short, 5 minute warm up (jogs, jumping jacks) before you begin.
1. Squats
Stand with your feet a little more than hip distance apart. The toes and knees must face forwards. Place your arms out in front of you in line with the shoulder. Now bend at the hip and knees pushing your butt way behind as if you are trying to sit in a chair placed far back. Try to get your thighs parallel to the floor. Now here's the key -- press your heels into the floor as you get back up to standing. The more you press your heels, the more you activate the glutes (butt muscles). Do not let your knees go past over your toes, and try not to lean too far forward from the upper body.
Do 16 reps. Rest and repeat.
2. Diagonal squats
You are almost repeating the same exercise as above; except this time, as you go down, push your right hip out and back. Your right knee bends to get the right thigh parallel to the floor. Press the right heel into the floor and go back to standing.
Do 16 reps with the right leg, then 16 with the rep. Rest and repeat both again.
3. Donkey kicks
Get on to all 4's and come down on your elbows. Pull your right knee in towards your chest and then keeping the foot flexed; push the leg out backwards and diagonally upwards, squeezing your butt. Do not swing the leg or lock the knee.
Push with control leading with your heel. Visualise yourself pushing a heavy door open with your foot. Pull the knee back in with control.
Do 16 reps with the right leg, then repeat with the left. Rest and repeat.
4. Single leg butt crunch
Lie on your back with the right knee bent and heel digging into the floor. Hold the left leg comfortably up in the air. You don't have to worry too much about the left leg’s position as long as it's off the ground. Now raise your hips squeezing the right glute while pushing the right heel into the floor. Lower down and just before your hip rests on the floor, lift up for the next rep.
Do 16 reps with the right, then 16 with the left. Rest and repeat.
After you are done, lie on your back and pull your knees into the chest to stretch and relax the glutes.
Watch what you eat!
Half the solution lies in exercise, the other in food.
As the saying goes, a moment on the lips, a lifetime on the hips!
Rings true if the food is loaded with fat. Let the lean, green and fresh foods linger on the lips instead!