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Effective excersice to get a perfect shape


Discussions on "Effective excersice to get a perfect shape" in "Exercise & Yoga" forum.


  1. #1
    kamaladevi's Avatar
    kamaladevi is offline Newbie
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    Effective excersice to get a perfect shape

    Reverse Boat Pose:

    This is one of the most effective exercises to get the muscles back there firm and tight. It helps contract the butt muscles, proving to be a great workout. Here is how you do it:

    • Lie flat on your stomach, with arms by your sides.
    • Take your arms behind your back and interlock the fingers.
    • Slowly while inhaling, raise your arms and legs, and the chest at the same time, creating a boat-like pose.
    • Try to stay in this position while breathing normally, for around 8-10 breaths.
    • Slowly relax and get back to the original position
    • Effective excersice to get a perfect shape-article-2014512112020143321000.jpg
    • Donkey kicks
    • Go on all your fours, with hands directly under your shoulders and your knees directly under your hips.
    • Keep your right knee bent at a right degree angle as you slowly raise your left leg behind you. Make sure your thigh is parallel to the ground.
    • Then, try to raise it further above, making the lower leg perpendicular to the ground.
    • Make sure your back and neck are perfectly still.
    • Repeat this with the other leg.
    • The whole process will mimic a slow kick. But be very sure to not give any jerks to your body.
    • Effective excersice to get a perfect shape-article-2014512112024143361000.jpg
    • Pelvic Lifts:

    • Lie flat on your back, with hands by your sides.
    • Bend your knees, keeping your feet on the floor.
    • Now, slowly lift your abdomen and your hips, so that your back forms a 45 degree angle.
    • Try to squeeze your butt, and keep the abdomen and hips tightly tucked-in. Maintain this position for 8-10 breaths.
    • Slowly get back to the original position.
    • Repeat 10-15 times.
    • To increase the intensity, raise one leg at 45 degree angle as your lift the pelvis. Effective excersice to get a perfect shape-article-2014512112052243522000.jpg
    • Brisk Walks & Lunges

    • Believe it or not, but something as simple and plain as walking can help you shape and firm up your buttocks most effectively! The only thing you need is a comfortable pair of sneakers. If you take brisk walks at least 5 days a week, for not less than 45 minutes every day, you will have a butt of a supermodel! The only thing to remember is consistency.
    • Stand straight with your feet apart. Make sure your spine and shoulders are straight and firm.
    • Lower your hips slightly, and take your right leg forward.
    • Bend the right leg at the knee, so it makes a right angle.
    • Keeping the foot firm on the floor, make sure that your left leg remains straight behind.
    • Try to maintain this position for as long as you can.
    • Slowly take back the leg back to the original position. Repeat the same with the other leg. Effective excersice to get a perfect shape-article-2014512112043243472000.jpg


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  2. #2
    sumathisrini's Avatar
    sumathisrini is offline Super Moderator Silver Ruler's of Penmai
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    Re: Effective excersice to get a perfect shape

    Useful post Kamala, thanks.

    rifan and dipens like this.

  3. #3
    vimalmeganath is offline Friends's of Penmai
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    Re: Effective excersice to get a perfect shape

    simple and easy to follow. thank u

    rifan likes this.

  4. #4
    naliniselva's Avatar
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    Re: Effective excersice to get a perfect shape

    very useful, Thanks for sharing kamala..

    rifan likes this.


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  5. #5
    arunuma's Avatar
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    Re: Effective excersice to get a perfect shape

    Nice information

    rifan likes this.

  6. #6
    rifan's Avatar
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    Re: Effective excersice to get a perfect shape

    Good to know
    thnx kamala


  7. #7
    Malarmanjunath is offline Friends's of Penmai
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    Re: Effective excersice to get a perfect shape

    useful information.. thanks....


  8. #8
    dipens is offline Newbie
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    Re: Effective excersice to get a perfect shape

    Thannk you so much for this info. I will suggest this to my wife.


  9. #9
    sarojinis's Avatar
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    Re: Effective excersice to get a perfect shape

    useful exercise thanks for sharing


  10. #10
    aana is offline Newbie
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    Re: Effective excersice to get a perfect shape

    Good pictures to have clear understanding!


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