FITNESS FUNDAS FOR WOMEN

hip thrusters target: Gluteus Maximus (hips ) execution: Lie down with only half of your body rested on a flat bench and other half outside the bench descending on the floor. Place an empty or weighted Barbell as per your comfort on the pelvic bone . This becomes your starting position. Exhale and push the hip upwards with force contracting the Gluteus muscles Inhale and slowly return back to the starting position. Repeat for 3 sets 15-20 reps

fitness fundas

Lower Body Work out A step-by-step guide to maximize your workout.

kneeling squats target: Gluteus Maximus execution: Grab a barbell and rest it over your upper traps muscles (slightly below neck). Go down into kneeling position with hips touching your heels initially. This becomes your starting position. Exhale and push the hip upwards into a completely kneeling position contracting the Gluteus Maximus. Inhale and return back slowly to the starting position. Repeat for 3sets 20 reps.

31 HE & SHE kettle Bell sWing target: Gluteus Maximus execution: Stand with a wide stance and kettle bell placed between your feet. Bent down with flat back and grab the kettle bell with one arm. This becomes your starting position. Exhale and swing the kettle bell upwards pushing your hips forward and lean behind in your low back slightly. Inhale and return back to the starting position. Repeat with other arm as well. Perform 3 sets 15-20 reps

BarBell squats target: Quadriceps, Glutes, Hamstring execution: Stand with hip width distance stance in your legs. Rest the barbell on your upper traps (slightly below neck). Stand with upright posture with core hold tightly. This becomes your starting position. Inhale and sit behind slowly making right angle at knee joint or thighs parallel to floor. Exhale and push your body up contracting your Quadriceps and Gluteus muscles. Repeat for 3 sets and 20 reps

duMBBell step up target: Quadriceps, Glutes execution: Stand with an upright posture with comfortable Dumbbells closer to the step board. Place one leg on to the step board with knees making right angle. This becomes your starting position. Exhale and step up extending the first leg (contracting the Quadriceps & Glutes )which was on top and resting the other leg parallel to the first one. Inhale and step down back to the starting position position. You can do 10-15 reps on one leg and repeat the same with other for 3 sets.

prone haMstring Curls target: Hamstrings execution: Lie on a Hamstring curl machine in a prone position (facing the floor) . Adjust the roller pad of the machine between your calves and ankles and legs straight completely. This becomes your starting position. Exhale and curl your knees completely contracting the Hamstrings. Inhale and return back slowly to the starting position. Repeat for 3 sets 15-20 reps

suMo squats target: Quadriceps & Glutes execution: Stand with a wide stance (wider then you hips) in your legs with toes pointing slightly outwards. Rest the Barbell on upper traps. This becomes your starting position. Inhale and sit down like a sumo with knees moving outwards and making right angles. Exhale and push your body up extending at the knee joint contracting the Quadriceps and Glutes. Repeat for 3 sets 15-20 reps

leg extension target: Quadriceps execution: Sit down on a leg Extension Machine . Adjust the seat back rest as per your comfort. Adjust the roller pad between your shin bone and ankles . This becomes your starting position. Exhale and extend your knees making them straight contracting the Quadriceps. Inhale and return back slowly to the starting position. Repeat for 3 sets 15-20 reps

Location Courtesy: Gold’s Gym, Bandra, Mumbai. Training Text: Sagar Fitness expert, Gold’s Gym. Model: Sony Kaur Photographer: Nilendra Singh

Sony Kaur is one of India’s top models. The Hyderabad beauty has shot for Shivan Narresh, Vikram Phadnis, Tarun Tahiliani, Rajat Tangri and Krishna Mehta amongst others and walked for Lakme Fashion Week.