N2 Fitness training diary

We have all managed to get our bodies, bikini ready last year. But by mid-year the exercise routines that kept you in shape are long forgotten. Our resident fitness experts from N2 Fitness will help you stay in shape this winter with a series of exercise routines to tone you up during the cold season. The series will also help you keep a record of which exercises you are doing for each body part. This week we start with the top ten butt-sculpting exercise routines.

There are mainly three muscle groups that make up the body and shape of the buttocks. It is essential to try and work all the muscles in the area to get the firm and toned look. Here are exercises that can be done at home without any equipment. Results will also depend on your fitness level, the amount of repetitions you do and whether you use extra weights in conjunction with the routine.

HIP THRUSTS – Lie flat on your back, bend your knees and lift your hips off the ground as high as you can while squeezing your buttocks. Repeat the action for 15 to 20 repetitions.

SINGLE LEG HIP THRUSTS – The action is exactly the same as hip thrusts, except that your one leg is crossed over the other while doing the action.

SQUATS – Stand with your feet roughly shoulder width apart. Keep your feet facing to the front (almost parallel to each other). Bend your knees to 90 degrees, then return to a standing position. Repeat the action for 10 to 15 repetitions. Keep your eyes and head up, while doing your squats or you can keep your hands extended above your head to ensure you keep a good form/technique.

WALKING LUNGES – If you have some space to work out, start by standing upright at the one end, facing the other side of the room. Take a stride forward to the point that your front knee bends to 90 degrees, while lowering your other knee close to the ground (roughly 5cm to 10cm). Keeping your head up and facing straight ahead, transfer your weight so that your back foot can lift off the ground and take a stride forward as you did in the beginning. Repeat the action until you are on the other side of the room. Turn around and repeat the action. Try and do 10 to 20 strides per leg.

STATIC LUNGES – Standing upright, take a stride forward to the point where your knee is 90 degrees, while lowering your back knee to a couple of centimetres off the ground. Push off your front foot to return to your starting position. Alternate your legs and repeat the action for 10 to 20 repetitions on each leg. Keep your head and eyes up while doing the lunges.

KICK UPS – Using a mat, go down onto your hands and knees. Lift your one knee off the mat and kick back fully extending your leg while squeezing your buttock. Repeat the action for 20 to 30 repetitions on each side.

SIDE KICKS – Using a mat, go down on your hands and knees. Lift one knee off the ground as high as you can, while keeping it bent. Lower it back to the starting position and do the same with the other leg. Repeat the lifts for 15 to 25 repetitions.