In fact 50 to 60 % of your body muscles are present in these spots. This is why after belly, thighs or for that matter even your buttocks are one region which you love to hate. To tone up and get more lean muscles on these spots of your body, you will need to follow a few toning up exercise. Follow these five exercises giving each exercise 50 seconds and a 10 seconds rest as you switch on to next exercise. To increase resistance you will need a pair of dumbbells. Add these moves to your existing routine or simply follow them on their if you running short of time : .
Glute bridge exercise improves the mobility of your hips and strengthens your lower back. You would feel the burn in your glutes and hamstrings. Lie on your back and bend your knees keeping your feet flat on the ground. Place your hands on your sides with palms facing down. Lift your hips off the floor and form a straight line from your shoulders to your hips to your knees. Squeeze you glutes hard and keeps your abs drawn in. Hold the position for seconds and return back to starting position. To add a variation, you can follow the exercise with a single leg glute bridges. You can also raise your arms to make the exercise more challenging. .
To make it harder, use heavier weights.
Your upper body should stay in line with your hips. Push your left heel to stand and sweep right leg out to side. Return to start position and repeat on the other side. Take heavier weights to make the move harder. .
Lowe your body into squat position and go as wide and as low as you can. Make sure your back is straight, drop your glutes low and bring your arms in front of you. As you come up, squeeze your legs together and bring your heels back to standing position. To make it harder, use heavier weights. .
Make sure your thighs are parallel to the floor and hold the position for 2 seconds. Push off from the ground and jump as high as possible and land on your feet to return back to starting position and repeat the exercise immediately. For variation, instead of keeping your hands in front of your body, you clasp your hands at back of your head. .
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