A pesky area in our body to tone is the backside. If one does not know what kind of exercise to do and how to do, then it could simply have a drastic effect on the body. In order to shape up your backside and get it perfect, there are certain exercises which you can follow. They are given below:
Toe Tap
In this exercise, you have to lie on the floor and keep the arms on the side. Then you need to lift the feet and bend the feet of yours to about 90 degrees making the thighs perpendicular to the floor. Once that is done, you have to quietly and slowly tap the left toes on the floor and in the same manner the right side, thereby alternating the feet for about one minute.
If there is any sensation of pain coming in the back side of yours, then you have to avoid lowering the toes all the way down. Now for a more advanced workout, you need to continue this exercise for one minute
Side Lunge with left lift
For this exercise, you would need to hold a five to ten pound medicine ball in both of your hands. In case if you don’t have one, then you can use the five pound dumbbells or the kettlebell. After catching the medicine ball in your hand, you would need to be in the standing position by keeping your legs wide. When that is done, you need to lunge to the right side and bend with the right knee keeping your back flat. All this while you need to keep the medicine ball in front of the right shin of your face.
Single leg squat with kick-back
This exercise consists of narrowing the squat with back kick. Here you would have to stand on your feet and keep your hands comfortably in front of the chest or on your hips. Then you would have to bend your knees and lower the hips to a great extend until the thighs are parallel to the given floor. Make sure to adjust the weight back into the heels.
After that you need to rise back up and then straighten the legs completely. When that is done, you would have to lift the legs and keep it behind you for doing a back kick. Then you would need to lower the foot back into the floor and make it stand in a narrow squat position.
Sun Salutations
It is important to do sun salutations early in the morning on an empty stomach. Each of the sun salutation exercise consists of two sets of exercise. They are kind of a yoga pose and about 12 yoga pose would be termed as a single set of sun salutations. In order to complete the second set, you have to repeat the same posture or sequence using the left leg instead of right.
Tabletop with leg extension
This is one of the easiest exercises and it will help in development of all the muscles. Here you would start with working on your chest, then to abdominals, then shoulder and after that to the back muscles.
The above five exercises are surely the one stop means of keeping your backside slim and in good shape.
