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Men may not bother about it so much but women are often worried about their derriere. Ask a group of women if they like their butt and more often than not you will find them complain it's too big, too small, not round enough, and so on. Very rarely would you find a woman who is happy with her hips. Most Indian women tend to first put on weight on their buttocks and it can be quite troublesome to lose weight from there. But a set of simple exercises can help you tone the area. Here's what you need to do.
This exercise does not require any equipment and can be done anywhere... in your room, office, park, gym, etc. It tones your glutes as well as your thigh muscles giving you a shapely lower body. All you need to maintain is good form and posture and not lose your balance as well. Here's how to do a lunge.
Stand straight with your legs slightly apart and spine erect. Look straight ahead. Step forward with your right leg and bend both knees at a 90 degree angle. Make sure your left knee does not touch the ground. Keep your upper body and spine erect. Wait in this position for 10 seconds and then go back to the starting point. Now, bring your left leg forward and repeat the process. You can start by doing 10 reps and 3 sets and try different variations and sets once you master the technique.
Another exercise which can be done anywhere, squats should be part of your exercise plan if you want to really lose weight and tone your buttocks. They help strengthen the surrounding areas as well such as the bones, ligaments, tendons. One can do them with or without weights. Here's how to do a squat correctly.
Stand with your feet, shoulder width apart. Now keeping your arms straight out, lower yourself by bending your knees while sticking out your bottom and leaning forward at the waist (imagine you are going to sit on a chair). Stay in this position for a few seconds and then come back to the starting point, repeat. Make sure you look straight ahead and not at your feet when you squat. Do around 20 reps at a stretch.
This exercise is good for your hips as well as your outer thighs and make you look leaner by toning the area properly. Place an exercise mat on the floor and lie on your side with your legs stacked one over the other. Support your body with your elbow. Now raise the leg which is on top in the air and then lower it. Repeat it again and then switch sides and raise the other leg the same way.
This exercise is primarily for the buttocks and the inner thigh area. For this, you will need a resistance band. Hook one its ends to something sturdy like a pillar or chair and loop the other end on your leg. Now stand apart from the pillar to create tension between the band and your leg till you are able to lift it out on the side. Now cross it over across the other leg and then bring it back to the starting position. Repeat this action before switching legs.
This exercise is particularly good for women with wide hips. It will target the main muscles responsible for shaping your butt. Keep a bottle on the ground and stand next to it. Now jump to the other side without your legs touching the bottle. Jump back again to your original place. Keep doing this for at least 10 counts and then take a short pause and continue again for 2 more reps.
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