For your buttocks
Text by Shrisha Nepal
Photos by Satyan Shrestha
Glutes are the muscles of buttocks, and the largest and strongest muscles of human body. These muscles work together to abduct, rotate and extend the hip.
Strengthening your glutes can help improve posture, and makes standing, sitting, climbing and lifting heavy objects easier. While strong glutes can also improve athletic performance, it will decrease your risk of getting injured.
So, if you want to strengthen your glutes, follow these four exercises.
Knee Side Raise
* Rest your body weight on your forearms and one knee or one all fours, keeping your back straight.
* Keeping the leg bent at 90 degrees, smoothly take one of your legs both out to the side, and upwards whilst maintaining the same position.
*Do not put the leg to rest.
* Repeat the process for 25 times.
* Do the same for your other leg.
* Do a total of 3 sets.
Dos and Don’ts
* Keep your back flat and tummy controlled.
* Don’t overarch your back or let your belly sag as you raise your heel.
* Use something under your knees to protect them. m Don’t do this exercise on a hard surface.
* Keep the motion slow and controlled.
* Don’t let momentum take over.
Begin by standing near a wall or chair so you can catch yourself if necessary. Wear comfortable shoes.
* Gently lift one leg out to the side, just a few inches off the floor.
* Bring the leg back down to the starting position and repeat. Don’t let your leg touch the ground.
* Do a set of 25, then switch to the other leg and do a set of 25 on that side.
* Keep switching sides until you’ve done 3 sets of 25 on each side.
Wide legged squat with dumbbellsPrev 1 of 2 Next
* Take a weight that suits you, and hold it in front of you near to your body, shoulders back, abs on.
* Keep your feet wider than hip width so that you feel your inner thighs kick in, and then bend your knees into a squat – keeping upper body straight.
* When your thighs are parallel to the ground, hold for a second or two and come back up to the top.
* Repeat 25 times m Do a total of 3 sets
* Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other
* Keep your upper body straight, with your shoulders back, relax and chin up.
* Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor.
* Keep the weight in your heels as you push back up to the starting position.
* After a set of 25, switch to your other leg. m Do a total of 3 sets, with 25 reps
* Do a total of 3 sets, with 25 reps on each leg.