02 Fitness: Day 3

Fitness: Day 3 03

Fast Exercise 8 exercises to tone your bottom and legs

1 Static lunge
Stand with your back straight and feet shoulder-width apart. Step forward, bending both knees to 90 degrees and keeping your upper body straight. Push straight back to the starting position and repeat, putting the other leg forward.

2 Body-weight squats
Step 1

Stand with feet shoulder-width apart and cross your arms in front of you. Bend from the knees, keeping the weight in your heels. Make sure your back is straight. Keep bending until both knees are at a 90-degree angle. Push back up without bending the back.

5 Step-ups
Step 2
Use a bench that is at a comfortable height to step on to. Place one foot on the step, making sure your whole foot is in contact with the surface. Push your body weight up, driving your weight through your heel and breathing out as you do until you are standing on top of the step with both feet. Step back and down, one leg at a time until you are standing with both feet flat on the floor again. Repeat with the opposite leg. Step-ups should be performed with care but at a brisk pace.

6 Quadruped hip extension

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Step 2

Start on all fours with knees and feet hip-width apart and hands directly beneath the shoulders. Tighten your abdominal muscles and dont sag or arch the back. Squeeze your buttock muscles and lift your left leg, pressing the left foot towards the ceiling. Try to move only from the hip joint. Lower your leg back to the start position, repeat, then change sides.

3 Walking lunge with weights

For this you will need bottles of water or some light dumbbells weighing about 2kg. You can progress to heavier weights as you get stronger. Hold one of the weights in each hand with arms by your sides, palms facing inwards. Stand with feet shoulder-width apart and take a large step forward. Bend both knees to 90 degrees keeping your trunk stable and your back straight. Continue lunging forward with alternate legs for the specified number of repetitions or time.

4 Deep sumo squat

Step 1

This is a variation on the bodyweight squat, and targets slightly different muscles, due to the wider stance of the legs. Start with your feet wider than shoulder-width apart and hands on the opposite shoulders. Toes should be pointing forward and feet at a slight angle outwards. Squat deep down, keeping your back straight and head up.

7 Single-leg deadlift

Step 1

Stand with feet shoulder-width apart and raise your left foot off the ground. Hold a dumbbell or bottle of water in your left hand. Keep your balance by focusing on your core muscles and keeping them stable. Lean forward from the hips, raising your left leg straight behind you and keeping your right knee slightly flexed. The idea is to form a straight line from your head through the raised leg to the foot, squeezing your buttock muscles to maintain control. Slowly return to the starting position. Repeat for the specified number of repetitions before changing sides (ie, you should do 10 reps or 15 seconds before switching sides).

8 Glute bridge
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Step 1
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Engage the abdominal muscles and squeeze your buttocks to raise your hips off the floor. Press your heels into the ground as you do this to keep you stable. Dont push too high the aim is to form a straight line from shoulders to knees. Slowly lower back down. Repeat.