Five of the best butt ex­er­cises

Irish Examiner - Feelgood - - Cover Story -

1. Lunge: Stand with feet to­gether, then take a large stride for­ward with your right leg, rais­ing your arms as you lunge. This helps to en­gage your core mus­cles. Make sure your torso is straight and strong and your head held up­right. Lower your arms as you re­turn to the stand­ing cen­tre po­si­tion. Re­peat for 45 sec­onds with­out stop­ping, then change to the other leg. 2. Curtsy lunge: Stand with your feet to­gether, then per­form a curtsy lunge with both arms raised. To do this, step your right leg be­hind your left, main­tain­ing an up­right pos­ture. Lower arms and re­turn to cen­tre. Re­peat for 45 sec­onds with­out stop­ping, then change to the other leg. 3. Deep squat: Start with your feet to­gether, stand­ing up­right. Take a large step side­ways as you raise your arms in front of you, par­al­lel to the floor. Bend from the hips, press­ing your weight into your heels and keep­ing your back straight. Bend as deep as you can by low­er­ing your bot­tom to the floor. Push up and re­turn feet to the start­ing po­si­tion. Re­peat for 60 sec­onds. 4. Gob­let squat:

(See above) Stand with your heels shoul­der-width apart, toes point­ing slightly out­wards. Hold a dumb­bell or weighted ball with both hands against the mid­dle of your chest. Keep­ing your weight on your heels, start push­ing your hips back and towards the floor so that your hips move be­fore your knees bend. Again, your knees can drive for­wards be­yond the feet. Keep your chest up and aim to wedge your el­bows in be­tween your knees at the bot­tom point of the move­ment. If you can’t reach your knees fo­cus on push­ing them slightly apart. Drive your hips for­ward, squeeze the but­tocks and push through the heels to re­turn to the start po­si­tion. Re­peat for 45 sec­onds. 5. Split squat:

Stand with hands on hips and one foot in front of the other, a good stride apart. Raise your back foot onto the balls of the foot, keep your front foot flat on the floor. Squat down by flex­ing the knee and hip of your front leg. Al­low the heel of your back foot to rise up while the knee of your back leg bends slightly un­til it al­most makes con­tact with floor. Straighten and push the hip and knee of your front leg to re­turn to the start­ing po­si­tion. Re­peat. Con­tinue with op­po­site leg. Per­form for 45 sec­onds on each side.

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