Articles By: Niraj Mancchanda
 
 
 
 
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Getting a Grip on Glutes and Thighs

Filed under: — ritu

Getting a Grip on Glutes and Thighs

If you want to tone the muscles in the buttocks area, here are a few exercises to firm up those sagging glutes. These exercises are great for new moms who gained weight in their gluts, hips, and thighs during pregnancy.
? Walking lunges. Position yourself in a hallway or somewhere that you can take about 10 big steps. Standing with your feet about shoulder-width apart and your hands on your hips or by your side, step out with your right leg and bend your knee about 90 degrees to a comfortable position. Your knee should not bend out over your foot. Raise up and repeat the exercise with your left leg. Do three sets of 10 steps per leg. You can add to the challenge by holding dumbbells of 3 to 15 pounds in your hands while you lunge.
? Side lunges. Alternate taking steps to the right and then to the left. Return to the start position after each step. Do three sets of 10 per leg.
? Squats. Stand with your feet shoulder-width apart and your hands on your hips.Bend your knees, squatting until your knees are straight over your feet. Use your leg and butt muscles to push yourself back to a standing position. Repeat 25 times.
? Leg lifts. Get down on the floor on all fours with your thighs and arms perpendicular to the floor and your arms and knees about shoulder-width apart. Slowly lift one leg toward the ceiling. Visualize that you are pressing the bottom of your foot up toward the ceiling. Repeat 10 times with each leg for three sets. You can add challenge to this exercise by strapping leg weights around your ankles or above your knees.
Do these exercises three to four times a week. If you do cardio and strength workouts on the same day, the weight work should follow the cardio, because you will be warmed up. Otherwise, you can stretch lightly before strength training. However,remember always to take about 10 minutes to stretch when you’re done so your muscles avoid soreness. If you have any pain in your knees while doing these exercises, consult a fitness trainer or your physician.