We Indian women tend to put a lot of weight around our hips. It seems we are genetically inclined to do so. But who doesn′t want shapely hips that fit snugly into a pair of jeans, or you feel gorgeous when you see yourself clad in a saree – the curves look perfect. For that you have to work your butt, literally. So we spoke to Dr Namita Jain, a well-known fitness guru to share her pointers for a perky backside and shapely hips.
Here′s what Dr Jain has to say about losing fat around your hips:
Losing body fat is a result of burning more calories than consumed. You need to exercise right and focus on eating right. A healthy diet is an integral part of shaping-up. This doesn′t mean you have to starve yourself, but it does mean that you have to watch what you eat. Eating several meals a day keeps your metabolic rate up. Consume a diet that consists of proteins (20-percent), carbohydrates (65-percent) and fats (15 percent). Eating right is winning half the battle of the bulge.
She suggests that you include cardiovascular exercise along with eating right. Cardiovascular exercises burn calories. Incorporate cardiovascular exercises into your schedule 5 to 6 days a week, for at least 30-minutes per session. Some of the effective butt-shaping activities include stair climbing, cycling and walking up hill. A great way to do so at the gym is to set your elliptical trainer for a steeper incline as a challenging variation.
Another key point is that you should vary your strength routine. Include isolation (exercises that target only the gluteus) as well as compound exercises. Compound exercises, such as squats, leg presses, lunges, work more than one muscle group at a time and shape the lower body. Vary your exercises, intensity levels and change your exercise program periodically so that you use the muscles differently and keep yourself from getting bored.
Warm-up: Begin with 5 minutes of low intensity cardio, such as brisk walking or marching in place.
Workout schedule: Do this workout every other day as part of your exercise program.
How much weight to use : The amount of weight you use would depend on your personal fitness level. Add on or increase weights as you progress into the exercise routine.
Squats : Stand with your feet hip-width apart and knees slightly bent; and hold dumbbells in your hands. Keep your back in a neutral position and bend your knees to about 90-degrees, make sure your knees do not go over your toes. Return to starting position.
Power Lunge : Stand with your feet hip-width apart and hold dumbbells in each hand, bring one foot forward. Make sure that when go into this lunge position, both your knees are bent in line with your ankles. Return to starting position and switch legs.
Butt Bridge : Lie on your back with your feet on the floor and knees shoulder-width apart. Raise your pelvis and squeeze your hips as you lift up. Slowly return to starting position.
Step ups : Stand facing a flat bench or step that is about 8 to 10 inches high. Keeping your right foot flat on the floor, place your left foot on the centre of the bench. Do alternate knee-lifts using the step.
Butt squeeze on all fours: Rest on the floor on all fours with knees bent and forearms flat on the floor. Keeping your right knee on the floor, lift your left leg off the floor, forming a 90-degree angle. Your thigh should be parallel to the floor. Now focus on your left glutei and lift and squeeze the glutei for 16 reps. Repeat with the right leg.
Back flutter kicks : Lie face down, with your legs straight and close together, head and neck aligned. Placing the fingertips of each hand just under your hipbones, contract your abs so that your pelvis lies flat. Lift both legs slightly off the floor, and kick with small movements up and down as if you were in the water. Your hands will feel the contraction of your hips.
Kickboxing leg extension: This powerful kickboxing move, works the hips, improves balance and gives you super, toned legs.Stand in a neutral stance, with your feet shoulder distance apart. Now transfer your body weight to the one leg and in a swift controlled way, kick using the other leg behind you and bring it back to start position. Maintain balance and posture throughout the movement. Switch legs.
