Shape Up

Make your bum beach-wor­thy (for the sunny days ahead in Oc­to­ber) with this 10-minute work­out. Do it two-three times a week.

Health & Nutrition - - CONTENTS -

Get that sexy butt!

1 Touch­down (For butt and thighs) A Stand with feet shoul­der-width apart and fists at your sides. Squat down as if sit­ting in a chair, and bend your arms un­til your fists are near your chin and your el­bows are point­ing to­ward the floor.

B Re­main­ing in squat po­si­tion, step back about 3 feet with your right foot. Raise your left el­bow to the side and put your hand in front of your face, palm fac­ing out­ward. Touch your right hand to the floor be­side your left foot for sup­port. Re­turn to stand­ing po­si­tion and re­peat with your left foot to com­plete the rep. Do 3 sets of 12 reps.

2 Squat Kick-Back (For butt, thighs, and shoul­ders) Stand with feet shoul­der-width apart and arms at your sides. Squat down un­til your thighs are nearly par­al­lel to the floor. Then stand, straighten your right leg, and kick your right foot be­hind you. At the same time, ex­tend both arms over­head. Your body should be in a straight line from your hands to your right foot. Re­turn to the start­ing po­si­tion and re­peat with your left leg to com­plete the rep. Do 3 sets of 12 reps.

3 Corkscrew (For butt) A Lie on a mat on your left side, ex­tend your left arm above your head, and rest your head on it. Bend your knees to a 45 de­gree an­gle and put your right hand on the mat in front of you for sup­port. Keep­ing your up­per body still and left leg on the mat, pivot your hips and touch the mat with your right knee. B Lift your right leg un­til you feel your butt mus­cles flex, then slowly lower it back down. Com­plete 12 reps, then re­peat on the op­po­site side. Do 3 sets.

4 Dou­ble Squat (For butt and thighs) Stand with feet to­gether and arms at your sides. Squat down and put your hands on your thighs for sup­port, low­er­ing your hips as far as is com­fort­able. Be sure to keep your back straight and your weight on your heels. Step to the right with your right foot un­til your legs are a lit­tle wider than shoul­der­width apart. Con­tin­u­ing to squat, bring your right foot back to cen­tre. Re­peat with the left foot to com­plete the rep. Be­gin your next rep from the squat po­si­tion. Do 3 sets of 12 reps.

Stand with feet to­gether and arms at your sides. Squat down and put your hands on your thighs for sup­port, low­er­ing your hips as far as is com­fort­able. Be sure to keep your back straight and your weight on your heels.

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