You want a fabulous-looking body? Not a problem if you stick to regular exercise and a well-balanced diet. Legs, bums and tums are the main worry spots for women, but with specific exercises you can start shaping these areas up within a month.
Check out top 10 stretches for your bums:
Hip flexor stretch
You may need a wall or chair to help you with balance. Stand with your feet together. Take one leg behind you, lifting the heel off the ground. Bend your knees by about 15 cm (6in), tuck your pelvis under and hold this position for 15 seconds. Repeat with the other leg. Make sure your feet are facing forwards; keep your abdominals in tight; check that your upper body is upright
Front thigh stretch
You may need a wall or chair for support. Stand with your feet together. Shift your weight on to one leg and soften the knee. Bring the heel of the opposite leg up towards your buttocks and reach for the ankle. Tighten your abdominals and hold on to the ankle, tuck your pelvis under and make sure your knee faces the floor. Hold the stretch for 15 seconds. Repeat with the other leg. Make sure you hold your abdominals in; your back should remain flat and your thighs parallel.
Buttock stretch
Stand about 30cm (12 in) away from a wall or chair and hold it for support, then bend your supporting leg slightly. Bring the ankle of the opposite leg up and across the knee of the supporting leg, so that it looks as if you are crossing your legs standing up. Keeping your ankle over your knee, pull your abdominals in and bend the knee of your supporting leg. Allow your upper body to lean forwards. Hold for 15 seconds. Repeat with the other leg. Your hips should stay centered and your back remain straight; keep your head in line with your body.
Hamstring stretch
Start with your feet together. Extend one leg forwards and bend the other slightly. Placing your hands on the top of your thighs, tighten your abdominals and lean your body forwards from the hips. Hold for 15 seconds. Repeat with the other leg. Make sure your head is in line with your body. Keep your chest lifted and your back straight; press your hips further behind you to increase the stretch
Inner thigh stretch
Stand with your feet wider than shoulder width apart and turned out slightly, keeping your body in and upright position. Keep your hips facing forwards and your chest lifted. Bend one leg while keeping the other leg straight. The foot of your straight leg should remain flat on the floor. Place your hands on your thighs for support and lean forwards slightly so that you are leaning into the stretch. Hold for 15 seconds. Repeat with the other leg. Make sure your knees are in line with your toes – you may have to adjust your foot position
Front thigh stretch
Lie on your tummy. Bend your right leg to bring your right heel towards your buttocks. Reach for the heel and gently pull it in until you get a stretch along the front of your thigh. Hold for 15 seconds. Repeat with the other leg. To increase the stretch, lift the knee off the floor slightly; you can hook a towel around your foot.
Sitting buttock stretch
In a sitting position, cross your legs with the left leg under and right leg over. Place your hands on the floor in front of you. Slowly start walking forwards with your hands until you begin to get a stretch in your right buttock. Hold for 15 seconds. Repeat with your legs crossed the other way. Gently ease forward from the hip; do not hold your breath.
Straddle stretch
Sit on the floor with your legs wide apart. Place your hands in front of you on the floor. Bend forwards from the hips and walk your hands forwards until you feel a stretch on the inside and back of your thighs. Hold for 15 seconds.
Advanced hip flexor stretch
Kneel on your right knee and bend your left knee, placing your left foot on the floor. Place your hands on the floor for support. Now raise your right knee off the ground and straighten your right leg. Lower your hips towards the floor. Hold for 15 seconds. Repeat with the other leg. You should feel the stretch in front of your right hip and in your left buttock. Do not bounce. If you cannot keep the back leg straight let the knee rest on the floor.
Gluteus Maximus Stretch
Sit with one leg bent. Cross the other leg over the bent leg. Try to press the hip of the crossed leg down to the ground.
Alongside these toning and strengthening exercises, you are going to need to step up your cardio, in order to burn extra calories and ensure your newly honed and toned bottom isn’t buried under a layer of blubber!
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
