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Adductor Calves Glutes Hamstrings Legs Quadriceps Workouts

Sumo squats for Lower Body Strengthening and Butt Lifting

Sumo squat vs Squat

We all know that squats is an exercise with many benefits including lower body strengthening and calorie burning. Specially for women who needs a bigger butt, you must definitely add squats for your workout schedule. But when talking about squats, it has many variations to target different muscles or to focus more on few specialized muscles. Some of the most popular variations are, barbell squat, goblin squat and sumo squat. So we are here to discuss more in detail about Sumo squats in this article.

Sumo Squats

Sumo squat works on many lower body muscles at once including quads, glutes, hamstrings, hip flexors, calves and most importantly, sumo squat targets your inner thighs. Also, in sumo squats, there are few different variations categorized on the muscles work and the style of performance. Some of the sumo variations are, sumo squats with weights, sumo squats with kettlebell, sumo squat with barbell, sumo squat pulse and sumo squat deadlift.

Sumo squat muscles worked are the hamstrings, glutes, quads, hips, abductors and calves. Apart from the muscles worked in traditional squats, the sumo squats targets more on your inner thighs or abductor muscles.

Sumo squats benefits

Same as other squat variations, sumo squats also mainly targets the lower body muscles. It helps to strengthen your lower body muscles while improving the stability and balance of the body. Also sumo squats will help to increase the abduction activation which abductors are the inner thigh muscles.

How to perform sumo squats?

When performing sumo squats, you can choose a weight or either not. If you are a beginner, then we recommend you to try without weights first and later on you can add weights for better results. When adding weights grab a heavy dumbbell or a weight plate. Follow the below steps to perform the sumo squat.

  • Stand with your feet slightly wider than your hip width (In this step your feet must turn out like a base of a triangle)
  • If you are performing sumo squat without weights, then let your arms hang straight downwards freely and if you are preforming with weights, make sure to grab your dumbbell or weight plate tightly with both of your hands
  • Now bend and get to the squat position until your knee joint makes nearly an angle of 90 degrees. (In this step if no weights, then clasp your hands together)
  • Hold this position for 2 3 seconds and get back to the initial position
  • When standing, if you are performing without weights then let your arms hang freely
  • Repeat for 3 sets of 10-15 repetitions
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Abs Adductor Chest Core Deltoid Glutes Healthy lifestyle Shoulders Workouts

Fire Hydrants Exercise for a toned Buttocks

Fire Hydrant Exercise Benefits

This is a great workout which targets your glutes as well as the inner and outer thighs. Some variations of fire hydrants also targets the abdominal area too. It also strengthen your core and gluteus muscles. So it is a great workout specially for ladies to tone their buttocks and thigh areas. Fire hydrants also can sculpt your glute muscle, improve back pain and lower the risk for injuries.

As the glutes are the biggest muscle group in the human body and fire hydrants works on them, it burns more calories when you perform this exercise.

Fire Hydrant Exercise Affecting Muscles

Fire hydrants primarily targets your gluteus maximus, pelvis and hip region and it also targets your core.

Fire Hydrant Exercise Variations

Even though fire hydrants is an easy go, there are few intermediate and advanced versions also. Fire hydrant plank position and the fire hydrant kick-out are some of them. You can perform the relevant variation according to the muscle you need to target on.

Fire Hydrant Kick Out

In the usual fire hydrant which is known as the kick out fire hydrant, following are the steps to perform.

  • Stand on your knees and hands
  • Your palms should be on the ground right under your shoulders
  • Now lift your right knee and bend it to outwards to an angle more than 45 degrees
  • Return back to the starting position and re do the same for 1 set with 10 – 15 repetitions
  • Switch the legs and repeat
  • Do 3 sets for each legs

Fire Hydrant Plank Position

This variation of fire hydrants affects to abdominal muscles, chest and shoulders also. In here, instead of the knees, you have to touch the floor with your feet as in the plank position.

  • Be in the plank position and same way as previous variation (Hands right under shoulders)
  • Bend one knee towards your chest
  • Now move it outwards of your body like before
  • Move back to the inwards
  • Repeat for 1 set with 10 – 15 repetitions
  • Switch the legs after a 1 set and repeat
  • Do such 3 sets for each leg

Add this in to your daily workout routine and see the differences.

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Abs Adductor Glutes Hamstrings Healthy lifestyle Oblique Quadriceps Workouts

The Obliques Killer Workout, Side Planks

If you are searching for a workout to get rid of your side tiers, then this is the right workout for you.

Side planks muscles worked

The side plank is a great workout for obliques and also for many more muscles like glutes, hamstrings , quadriceps and abductors. But it primarily work as a abs exercise as it targets more on oblique muscles.

Side Planks Benefits

Side plank is a great workout with many benefits. It primarily targets your obliques but it also strengthens core, legs, arms and wrists and also it helps to improve balance of the body. Simply side planks will tone your shoulders, obliques and leg muscles as well.

Side Plank Variations

As well as other exercises, this exercise also have many other variations. You can choose the variation that you need to do, according to the muscle that you need to work on.

  • Bent-Knee Side Plank – This is most suitable for beginners as this is the easiest one. In this variation you can place your knee on the ground instead of the feet
  • Side Plank This is the usual variation which is little bit advanced than the previous. Steps to perform this variation will be explained at the bottom of the page.
  • Elevated Side Plank – In this variation, the only difference is you are placing your palm on the ground instead of your elbow. Other steps are same as the below.
  • Side Plank With Leg Lift – This is a way advanced than the previous variation. The steps to perform this is almost same as the usual side plank. The only difference is you are lifting the leg which is not on the ground.
  • Side Plank Knee to Elbow Crunch – This is also another advanced variation of side planks. In this variation, you are crunching the remaining hand and the leg which is in the top side of your body.
  • Side Plank Rotations – This variation is also can be known as a advanced variation. In here, you have to position same as the way in the usual side plank at first. Then you have to alter your hands and legs by rotating and then keep your other elbow and feet on the ground. Continue this alternation until your reps are done.

Steps to perform Side Planks

So here are the basic steps to perform usual side planks accurately.

  • Lay a mat on the floor and lie on it on your right side (Your palm should be right below your shoulder and feet must be straighten and keep as shown in the above picture)
  • Your head, shoulder and feet must be in the same line
  • Now maintain this position as much as you can for best results
  • For side plank reps, you can do 3 sets of 30 S, 1 minute
  • While holding the position make sure you are lifting your hips without letting them fall down to touch the ground

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Abs Arms Chest Core Deltoid Glutes Hamstrings Healthy lifestyle HIIT Quadriceps Shoulders Triceps Workouts

The Best Full Body Strength Training Exercise, Burpees

Burpees is a great full body workout for calorie burning exercises. It is usually an essential exercise for HIIT workout sessions. So if you are up to burn your excess fat, then it is a must to add burpees in to your routine. As it is a full body workout, it works on many of your muscles including arms, chest, abs, glutes, quads and hamstrings also.  

Burpees Benefits

Burpees is a workout with many benefits as it works on many of your body muscles. It builds your muscle strength in your legs, hips, buttocks, abdomen, arms, shoulders and chest. But most importantly, it will help you to burn calories. For an average person, 10 – 15 calories will burn if you perform burpees for about 60 seconds.

Burpees variations

In this exercise also there are few variations to target different muscles. But in this case, all of them are suitable for fat burning because they all are high insensitive workouts. Some of the variations of burpees exercise are as follows.

  • Push up burpees This is the most usual variation of the burpees exercise. The steps to perform this variation will be discussed below.
  • Side burpees – This variation is also very similar to the usual burpees variation. The only difference in this is you have to jump to the side instead of the back. All other steps are same as in the usual variation.
  • Superman burpees – In this burpees variation, instead of the push up part, all other steps are similar. You have to perform superman posture instead. If you do not know about superman exercise, just click below to know everything about it.
    Superman Exercise
  • Star jump burpees – In this variation also the only difference is you have to perform star jump instead of the usual push up.
  • Tuck jump burpees – instead of push up you should do a tuck jump. Click down below if you don’t know how to perform star jump and tuck jump.
    Star & Tuck Jump
  • Bench burpees – In this variation you have to jump on to a fixed bench or a stair instead of the push up.

How to do Burpees?

The basic movement used in usual burpees  can be performed as the given steps down below.

  • Begin in a standing position
  • Move into a squat position with your hands on the ground
  • Kick your feet back into a plank position, while keeping your arms extended
  • Return your feet into squat position immediately
  • Stand up from the squat position 
  • Perform burpees for 3 sets of 12, 15 or 20 repetitions

You can follow the picture shown below the topic to have more convenience. So, get ready to change your body.

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Abs Back Core Glutes Legs Workouts

The Most Powerful Lower Body Workout, The Squats

Squats is an exercise with many benefits including lower body strengthening and calorie burning. We can say that squats benefits females more than even males. Specially, squats exercise for buttocks lifting is a definite go for ladies. But when discussing about squats, there are many types of squats to target different muscles or to focus more on few specialized muscles. Some of the most popular variations are, barbell squat, goblin squat, jump squats and sumo squats. Some squat variations can be perform even at home without any equipment. You only have to go to a gym if you are performing squats with weights.

If we categorize the best workouts for lower body strengthening exercises, Squats will win the first place. Because it is a such a great workout to work your leg muscles including your abs. When you perform squats it will active your quads, hamstrings, glutes, abs and also calves. Squats is also a great exercise with many benefits. It helps to build your quads, calves and hamstrings while improving the muscle mass. Also squats will help you to activate your glute and back muscles.

For ladies, squats is a indispensable workout which cannot be replaced by any other exercise, to activate glute muscles to get a round big buttocks. In here we are going to present you the steps to perform the traditional weighted squat with weight plates or dumbbells. You can also follow the same steps without weights if you want to do squats at home. Replace weight plate or dumbbells with a barbell after you get the correct position

  • Stand on your feet with a little wider than the shoulder width apart
  • Hold the weight (weight plate or dumbbell) with both of your hands symmetrically
  • Let the weight hang downwards freely
  • Bend your knees in a posture like seating on a chair, until your thighs are almost parallel to the floor
  • Your Shoulders must stay back and core should be straight with no bends
  • Press your feet and straighten your legs to reach a standing position
  • Hold this position for few seconds
  • Reach back to the initial position
  • Do 3 sets of 10, 12 or 15 repetitions

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Abs Back Core Glutes Legs Workouts

The Most Effective Full Body Workout, Barbell Dead-lifts

Barbell dead lifts is a powerful workout to active almost all muscles in our body. It works many muscles including quadriceps, inner thighs, glute muscles, lats, hamstrings, abdominal and oblique muscles.

Since in this exercise we are dealing with lot of weights than just a pair of dumbbells, I recommend for the beginners to definitely take assists by an instructor or a knowledgeable person before performing this exercise.

Since the number of active muscles are higher, we get many benefits out of barbell dead lifts. Unlike other exercises, dead-lifts will also involves in fat burning process too.

Here are the basic steps to perform barbell dead-lifts correctly.

  • Stand with your feet slightly less than the shoulder width apart, feet under the middle of the barbell
  • Slightly bend your knees and grab the barbell with a space wider than your shoulder width (Thumbs should face to each other and in a manner that other fingers are pointed towards you)
  • Stand slowly while straightening your legs and back (squeeze your glutes while standing)
  • Hold for few seconds
  • Go back to the initial step (just touch the ground by the barbell and stand again)
  • Do for 3 sets of 8, 10, 12 or 15 repetitions

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Back Core Glutes Workouts

The Most Effective Workout for Back Strengthening, The Superman

Superman workout is another great workout to perform as it specially targets your lower back. Not only that, it works on your glute muscles and helps to build up your core.

Our back does a major role in maintaining our body postures and also it helps to show how fit you are. Not having a strong and nice back is a very common problem in women. Because even though you are not fat, but it forms like you have tires when you wear your bra. It really reduces your personality and obviously it is not nice at all. So here I’m presenting another great workout to strengthen your back.

Follow the below steps to know how to perform the superman exercise.

  • Lay a mat on the floor
  • Lie on the mat facing down
  • Stretch both of your hands pointing towards your head and your legs towards your bottom (stretch your hands and legs to the opposite directions)
  • Now lift your hands and legs at the same time and try to lift high as much as you can from the ground
  • Hold this position for about 5 -10 Seconds
  • Slowly lower to the initial position
  • Do 3 sets with such 15 repetitions

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Back Core Glutes Workouts

Best Exercise for a Strong Back, Glute Bridges

Glute bridge is a great workout for back as well as for glutes. Also this is a very beneficial workout for the people who cannot do hard workouts with weights such as squats due to back or knee pain. Also this is a great workout for ladies to get round and big buttocks. Another plus point of glute bridges is it can create the right body posture which were weaken and shorten by seating all day.

Also there are more than one method of variations in glute bridges. Few of them can be listed as follows.

  • Single leg Bridge – In single leg bridge you are only keeping 1 feet on the floor. Other leg is carrying in air and therefore whole your body weight is given for the leg on the ground. so, have to do same number of repetitions for both of the legs.
  • Banded Glute Bridge – In banded glute bridge you have to use a band to give more thrust instead of the traditional glute bridge.
  • Weighted Bridge – In weighted glute bridge is more effective as the weight that you are lifting is higher than lifting your own body. You can carry a barbell with weights or a weight plate as you can carry.
  • Elevated Bridge – In elevated bridge, the only difference with the traditional glute bridge is you are not keeping your feets on the ground. Instead you are keeping your feets on a bench or a box.
  • Single leg Elevated Bridge – In this, you are keeping only 1 leg on the bench or the box. Other leg is straighten and you are carrying it while moving.

Here are the basic steps of performing Glute bridges or Bridges exercise.

  • Lay a mat on the ground and lie on it
  • Place your feet elevated or not, as per the variation of the glute bridge you hope to perform
  • Keep your arms beside your hip
  • Press the feet and lift your buttocks until your back turns to a flat inclined plane (while lifting make sure to squeeze your butt muscles)
  • Hold for few seconds
  • Come to the initial position by lowering your buttocks
  • Rest for few seconds then repeat again
  • Do 3 sets of 15 repetitions if you are a beginner. Or else try for 1 set of 50 repetitions
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Categories
Abs Core Glutes Legs Oblique Quadriceps

The Flutter Kicks Exercise for Six Pack Abs

Flutter kicks is a great way to workout many of your body muscles at once. It is more like a cardio exercise but it specially targets your lower abdominal muscles, core, thighs and hip area. So this workout will definitely help you to get your flat abs and get rid of your stubborn belly fat and help you to get your dreamy six pack body.

This is another great workout to strengthen your body for no cost. Because this exercise doesn’t need any equipment to perform. You can do this at anytime and any where. Even you don’t need to go to a gym.

Flutter kicks is also provide many benefits as it is more like a cardio exercise which targets many of your muscles and burn more calories. It also have other benefits including less injuries, strengthening core muscles, improving posture. You can add this exercise even for your HIIT workout session with proper timing to lose weight by burning more calories. Click here to find the routine of our HIIT session. You can change those exercises by adding your favorites with the proper timing.

Now let’s move on to the performance of the exercise. Follow the below to know the exact steps to perform flutter kicks.

  • Lay a mat on the ground 
  • Lie on your back as shown
  • Place your arms beside your thighs and feel free to get support from your hands when needed
  • Now lift your left leg slightly upwards and hold for few seconds while your right leg lies on the mat
  • Then lift your right leg slightly upwards while playing your left leg down
  • Repeat for 100 repetitions

when performing flutter kicks, keep in touch not to form any arch in your back. Back should be entirely lied on the ground in the entire time.

Also, it will be easier for your back if your legs are not that away from the ground. So what I recommend is perform the exercise while keeping your legs near to the ground.

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