Chisel the butt

Have you got those bikini bums? Or desire one? Well, a lot of people go under the knife been to get a perfect one – apple or pear, round or flattish or firm. Even those who workout, skip the rear end exercises– which is just not fair. It is important to understand that the shape of a derriere depends primarily on hormones, age, weight gain and of course the genes. And that what matters most is the firmness. And WTN helps you get one.

Stairs – best bum chums

Remember more the flight of stairs and the number of more trips – the firmer the buttocks. Stairs are your best friends you can ever have.  However, once up to the desired floor, remember to stretch and relax your leg muscles.

Frog jump squat

Remember squats – though boring- are the best way to get rid of the cellulite. So, let’s try one of the most result yielding squat. Place your feet apart with the feet pointing out to the side (not front). Place your hands on hips and stand erect. Bend your knees and squat or sit on an imaginary chair. Make sure your heels bear your weight and not the toes. Now, pull your tummy in. Once in this position – jump as high as you can. Repeat this 10 times.

Tame gluteal muscles

Do this on stairs or dummy stairs with two steps. Holding a pair of dumbles (10 per cent of your body weight for beginners) on the sides of the body climb the stair with your left foot first and then the right foot. Make sure the step shouldn’t be higher than your hip. Then step down backward with the left foot first followed by right. Repeat 20 times.

Pelvic thrust

This tones your bottom and strengthens your lower back and pelvic muscles. Lie on your back and bend your knees resting the feet flat on the floor. Rest your arms by your side and gradually lift your hips up to make a bridge-like appearance. The shoulders and feet must not leave the floor. Hold yourself still for 10 counts and come back to original position. Repeat this 10 times.

Trim muscles with aerobics

High on energy, aerobics trims hip and buttocks muscles. It propels the pair upwards and makes them firmer. Avoid ankle weights. Performing aerobics 30 to 60 minutes everyday for five days a week, or rigorous one for 20 to 60 minutes everyday thrice a week is ideal. Aerobic output with increased calorie burn is also advised with very low gluteal involvement. Also, aerobics helps tone the quadriceps – the large muscles in the front of thighs.For best results, team up your aerobics routine with a healthy, low-calorie diet.

Pool moves

Pool movements pose a great challenge for the muscles. Try the kickboard trick first by holding it in front of your with extended arms and submerge your face in water. This aids hip movements. In other words, your entire body should be streamlined. Now, start kicking with one leg at a time and in-between raise your head to breathe. Also, you may try the kicking drill by once again being in alignment and placing arms over arms and wrist over wrist. Push off the wall under water, position your arms and kick. Alternate the laps with freestyle, breaststroke and dolphin kicking too. Also, attaching fins to ankles improves results.

Ball exercises

If you are not the swimming or high on energy exercises then you’ll love the ball exercise. One of the very fruitful workout that shed the cellulite requires you to lie on your back and place the exercise ball under your heels. Lift the hips up towards the ceiling with knees slightly bent. Hold on to this position for a count of 10. Now, flex your feet and dig heels into the ball. Your arms must be laid out straight on your side – merely for support. Try rolling the ball towards your body with your hips in the bridge position and gradually return to the original position. Do this just five times initially and increase this to 20 counts.

Another excellent ball exercise requires you to lie on your tummy and hold the ball in-between your feet. Now, straighten your arms in front of you and squeeze the ball while lifting your knees, arms and chest off the floor. Count till 15 and rest back to original position. Repeat this 15 times.

Yoga asanas

Yoga poses reduce formation of cellulite in your lower body. Some asanas define the muscles near the hips for a more toned, firm and slim look. Some of the best known asanas are Ardha Chandrasana, Baddha Konasana, Salabhasana, Ustrasana, Utthita Hasta Padangusthasana and of course Surya Namaskar.

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