Wednesday, April 12, 2017

Want to tone your Butt? Try these exercises

Yes, lunges and squats are great to shape your butt, but deadlifts can work wonders to lift your booty and scoop the sides of your thighs. The deadlift is a classic weight training exercise and like the pull-up, targets the entire back. What’s more, it works on your hamstrings and makes them flexible. 
If you find deadlift intimidating or have never done them before, here are simple rules for you to follow. Stand with your feet hip-width apart and slightly bend your knees. Make sure you keep your back straight. Lift the bar with your hands slightly lesser than shoulder width (markings on the bar will indicate where you should hold). Now raise the bar slowly till the hip level and then bring it back to your shin. Perform the move squeezing your glutes using your legs, hips and other muscles and not your arms. 
If you have already mastered deadlift, you can try these variations recommended by fitness expert Ganesh Sakpal.
Stiff leg deadlift: Stand with feet shoulder-width apart, grasp a barbell. Keep the knees slightly bent (or straight). Lower from the hips and raise the barbell. Maintain a neutral curve in your back. Squeeze through the butt and hamstrings to come back up and repeat. This move is excellent for hamstrings strength and development. Complete 10-16 repetitions of this move.
Romanian deadlift: Keep your feet wide apart. Use the same stance as regular deadlifts but don’t bend your knees. Bend from the hips, and lift the barbell slowly along the thighs without squatting. Stop raising the bar when it is below your knee caps. Hold for a second, lower slowly and come back to start position. It is excellent for hamstrings and glutes. Do two sets of 12 repetitions of the Romanian deadlift. Also, try these exercises to lose weight from your buttocks.
Keep in mind: Avoid these  moves if you have a lower back injury.

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