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 Exercise & Workout Routines

july 2010
Better Butt
Dr Srikanth P
 
How often is it that you start a butt-toning program only to find this troublesome area actually growing instead of shrinking, or shrinking instead of increasing – if you have a flat butt.

This situation has a tendency to put off people from training, because they don’t get the results they expect. The reason that you have so many difficulties with your thighs, butt and lower body is, because these areas are main storage areas for body fat. For women, reducing these areas can drive you nuts! So take a look at these exercise routines to bring your butt to beauty.

Duck Squats
Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keeping your back straight and head up, bend at the knees until your thighs are parallel.

Front Squats
Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat, keeping your back straight and your head up, until your thighs are parallel.

Split Lunge on the Ball
Start by standing tall and then putting one leg on a ball. You may need support. While not letting your knee over your front toe, lower your thigh.

Dead Lift
Stand with your feet shoulder width apart, and while keeping your back straight, bend at your knees to pick up the barbell (with an alternate hand grip).

Ball Squats
Start by having the ball in the small of your back against the wall. Now while you’re in the standing position, slowly lower your body keeping your knees behind your toes.

Lunges
Start by standing vertical and grasping weights in either hand. Then proceed to extend one leg forward, and then with your back straight and head up, lower your body.

Leg Press
Position yourself on the leg-press machine comfortably. Put your feet up and hands on the grips at the side, while keeping your back pressed against the support and head straight.

Kneeling Kickbacks
While on your hands and knees, extend one leg straight back and touch your toe to the floor. Then raise your leg as high as you can. Lower and repeat. Perform the same movement with your other leg.

Pelvic Lifts
While lying on your back with your knees bent and your feet flat on the floor, lift your pelvis straight up while tensing your buttocks. Lower your pelvis back to the floor, relax your buttocks,and repeat.
Repeat each exercise 10 times, three sets each. This should take you around 45-55 minutes at a challenging pace. You’ll need to perform around five to six sessions per week.
Dr.P.Srikanth is Sr.Physiotherapist at Apollo Wellness Plus,Hyderabad


    
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