DHAKA: Nothing makes a tight-fitting dress or a pair of denims sexier than a perfect butt. Here are moves and exercises that will help you sculpt your butt

Kick-backs:

Get on your hands and knees and place a light dumbbell behind your right knee. Keep your back and neck flat such that they make a straight line. Slowly, lift your right foot up to the ceiling while squeezing to keep the dumbbell in place. Do not arch your back or move too fast. Do it 15 times and switch to the opposite side.

Step-ups:

Take a bench that is at least 1 foot off the ground. With light dumbbells in each hand, place your right foot on top of the bench while keeping your left foot on the ground. Keep the dumbbells down by your sides and press through your right heel up to the top of the bench. Hold for a second and bring your left leg back about 6 inches while squeezing your glute. Relax and lower yourself gradually. Keep your right leg on the bench until you complete 12 repetitions and then switch to the opposite leg.

Leg-lifts:

Place a large stability ball behind an object that you can grab for support. Lie flat on your stomach on the ball and grab your stable object of choice. Keep most of your upper body on the ball and tighten up your core muscles and glutes as you begin to lift your legs. Keep legs straight and do 10 repetitions of lifts.

Source: ToI
BDST: 2207 HRS, SEP 25, 2013
GR/RIS