Fitness – Page 19

5 Hip Thrust Exercises For Rounder Butt

If you want to improve your butt in size and strength then start doing hip thrust exercises. These are ultimate glute-strengthening exercises that can make your hips rounder and firmer. Also, they can lower back pain by reducing hip flexor inflammation. These activities also improve posture and sports performance.

What are hip thrust exercises?

Invented by Bret Contreras, hip thrust exercises are similar to bridge exercises but they are more advanced and effective in giving results. While both hip thrust and bridge exercises help in strengthening the lower back and thighs, the former are more challenging as they involve pushing the weight with hips and glute muscles. For weight, you can use dumbbells, barbells, and chains.

There are 5 different hip thrust exercises you can do at home and with little help if you aren’t using weight. Also, there is little need to use a heavyweight that you are unable to push on your own.

Hip Thrust With Resistance Band

• Take a bench and place two dumbbells on either side of the bench and tie them with a resistance band

• Slide underneath the band and sit with your back firmly on the bench and knees bent with feet flat on the floor

• Extend your arms sideways on the bench and keep your head in the neutral position

• Engage your core and lift the dumbbells with your hips but don’t tuck your chin

• Hold the dumbbells in the lifted position for a couple of seconds before lowering them down. Do 3 sets of 12 reps with 10 seconds resting time between each rep

Dumbbell Hip Thrust

• Sit down with your back placed on a bench with dumbbells in both hands. Your knees should be bent and feet should be firm on the floor

• Place dumbbells in the pelvic region for starting

• Push your hips up with the help of your heels. Let your back move over the bench for support

• Hold the position for a brief period and lower your hips but avoid touching the floor

• Do 3 sets of … Find more

15 Dumbbell Exercises Women Should Do To Get Strong Shoulders

Dumbbell Exercises Women Get Strong Shoulders

Tone up your shoulders if you want to look attractive, correct your posture, and look more confident. Also, shoulder exercises will reduce the risk of shoulder pain and injury in the long run. And you can easily make your shoulders stronger by practicing the following exercises.

Lateral Raises

Stand straight with dumbbells in each hand and legs shoulder-width apart

Roll your shoulders towards your back and bend your elbows slightly to start

Lift your arms to bring them into a straight line with your shoulders and lower them down slowly and do 3 sets of 12 reps each

Dumbbell Front Raises

Stand straight with dumbbells in your hands and your hands resting on your thighs

Raise your right hand to the shoulder level and stop for a couple of seconds and bring it down slowly

Do it with your left hand and do 2 sets of 12 reps

Reverse Fly

Stand straight with dumbbells in both hands and your legs closer up to shoulder length

Bend forward at a 45-degree angle by bending your knees slightly and let your hands hang down

Lift your arms until your arms come in a straight line and pause for a moment

Lower your arms slowly and do 3 sets of 8 reps

Shoulder Shrugs

Stand straight with your hands on sides and legs closer

Hold dumbbells in each hand and keep your core tight and roll your shoulders to start the exercise

Raise your shoulders to the height of your ears and lower the shoulders slowly and do 3 sets of 12 reps

Standing Shoulder Press

Stand straight with your legs shoulder-width apart and dumbbells in both hands

First, lift the dumbbells to your ears by extending your arms upwards, and then raise the dumbbells over your head by raising your hands towards the ceiling

Hold the dumbbells over your head for a short time and then bring your hands down to the starting position and 2 sets of 15 reps

Bent Arm Lateral Raises

Stand straight with your hands by your side and legs shoulder-width apart

Hold dumbbells in both hands … Find more

12 Hamstring Exercises You Can Do With Your Body Weight

You don’t need weight for doing hamstring exercises when you can use your bodyweight. And you can do the bodyweight exercises at home. Here’re 12 hamstring exercises that you can practice at home without worrying about weight.

Try these 12 bodyweight hamstring exercises to get fit and have strong legs

Bodyweight Hamstring Curls Exercises

Bring your weight down on your knees and hands to start the exercise. Keep your hand straight and parallel and your head in a neutral position.

First Step: Extend your left leg to make a straight line with your back. Now you are starting the curls.

Second Step: Bend the left knee to bring the heel close to your hips. Take a brief pause and extend your leg again. Do it 10 times with the left leg switch to the right leg. Do 3 sets of 10 curls each with each leg.

Prone Bodyweight Hamstring Curls Exercises

Lie on your belly with your palms flat on the floor to come to the starting position.

First Step: Bend your right knee to touch your hip with the right ankle and then do it with your left knee. Do it 12 times to complete a set and do 3 sets of 12 curls.

Single-Leg Glute Bridge

Lie back on a mat with your knees folded and palms resting on the floor to make a glute bridge.

First Step: Lift your right leg and extend it towards the ceiling. Now start making the bridge.

Second Step: Lift your right hip until your glutes are spine are in a straight line. Take a brief pause and bring your glutes down.

Third Step: Repeat the exercise with the left leg and do 3 sets of 10 reps with each leg.

Bridge Toe Taps

Lie down on your back with your hands placed to the sides and knees bent to come to the starting position.

First Step: Bring your glutes and spine in a straight line by lifting your hips and then your ankles.

Second Step: Extend your right leg towards the ceiling and then bring it down … Find more