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Growing a thut? Here's how you can get rid of it

February 03, 2014 18:21 IST

Growing a thut? Here's how you can get rid of it

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Brinda Sapat

If you cannot point out where the thigh ends and the butt begins, then you have a ‘thut’. Follow this quick and easy workout that will lift, tone and add definition.

It's the new buzz word. The thut is the coming together of the thigh and butt.

A sedentary lifestyle, desk jobs and inactivity lead to the bottom flattening out and looking like an extension of the thigh.

While genetics do play a role determining your body shape, the slackness of the muscles gives this appearance.

There is a lot you can do to perk and round up your rear and shape up the thighs.

Get active, move as much as you can through the day and follow this quick and easy workout that will lift, tone and add definition!

Using  1-2 kg ankle weights for exercises 1-3 is recommended.

Click on NEXT to read on...


Photographs: Gymra/ Creative Commons
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Doggy's

For the butt

Get into doggy position. Extend your right leg behind you.

Flex your foot and raise your leg up as you squeeze your bottom. The movement should be controlled so don't swing!

Adding resistance like a 1-2 kg ankle weight will make this more effective.

Do 16 reps with each leg.


Photographs: Uttam Ghosh
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Growing a thut? Here's how you can get rid of it

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Ham Curls

For the back of your thighs

Stay in doggy position. Lift the right leg off the ground.

Bring your foot in towards the hip squeezing the back of your thigh. Definitely need the ankle weight for this one.

Do 16 reps with each leg.


Photographs: Uttam Ghosh
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Donkey Kicks

For the butt, back and front of the thighs.

Still in doggy position, bring the right knee in towards the chest and then push it all the way back and up as high as you can.

Wear your ankle weights.

Do 16 reps with each leg.


Photographs: Uttam Ghosh

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Squats

For the butt, back and front of the thighs

Stand with your feet hip distance apart. Extend your arms in front of you.

Push your hip back and lower down till your thighs are parallel to the floor. Imagine that you are trying to sit on a chair placed way behind you.

The knees must stay in line with the ankles. Press your heels into the floor and push up to standing, taking care not to jerk and lock your knees.

Do 16 reps

No weights needed


Photographs: Uttam Ghosh
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Butt Crunch

For your butt and hamstrings.

Lie on your back with knees bent and heels digging into the floor. Raise your butt up and give it a tight squeeze. Then lower down.

Do 12 such reps, then do the same thing with your right leg extended straight up, all through (leg stays up even as you lower the hip) 12 reps, then switch legs for 12 reps.

No weights needed.

Repeat the cycle twice.

Round off with a seated or standing toe reach to stretch out the hip and backs of the thighs.

Stand and pull the right leg heel into the hip to stretch the front of the thigh, then switch legs.

Do these exercises 3-4 days a week and see your back side transform!


Photographs: Uttam Ghosh
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