Effective excersice to get a perfect shape

Joined
May 3, 2014
Messages
15
Likes
65
Location
madurai
#1
[h=2]Reverse Boat Pose:[/h]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
  • [SUP] article-2014512112020143321000.jpg [/SUP]
  • 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.
  • article-2014512112024143361000.jpg
  • [h=2]Pelvic Lifts:[/h]
  • 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. article-2014512112052243522000.jpg
  • [h=2]Brisk Walks & Lunges[/h]
  • 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. article-2014512112043243472000.jpg
 

sumathisrini

Silver Ruler's of Penmai
Staff member
Super Moderator
Joined
Jun 28, 2011
Messages
34,712
Likes
76,540
Location
Hosur
#2
Useful post Kamala, thanks.
 

vimals20000

Friends's of Penmai
Joined
Dec 10, 2011
Messages
146
Likes
87
Location
cuddalore
#3
simple and easy to follow. thank u
 

naliniselva

Guru's of Penmai
Registered User
Blogger
Joined
Oct 28, 2012
Messages
7,444
Likes
22,271
Location
canada
#4
very useful, Thanks for sharing kamala..:)
 

arunuma

Friends's of Penmai
Joined
Sep 19, 2011
Messages
126
Likes
91
Location
Denver
#5
Nice information
 

rifan

Yuva's of Penmai
Registered User
Blogger
Joined
Oct 13, 2011
Messages
8,177
Likes
10,174
Location
Sri Lanka
#6
Good to know
thnx kamala :)
 

Malarmanjunath

Friends's of Penmai
Joined
Feb 14, 2013
Messages
183
Likes
81
Location
Coimbatore
#7
useful information.. thanks....
 
Joined
May 21, 2014
Messages
65
Likes
27
Location
India
#8
Thannk you so much for this info. I will suggest this to my wife.
 

sarojini suresh

Commander's of Penmai
Joined
Dec 13, 2011
Messages
1,108
Likes
1,136
Location
chennai
#9
useful exercise thanks for sharing
 

Important Announcements!

Type in Tamil

Click here to go to Google transliteration page. Type there in Tamil and copy and paste it.