Squats are one of the best exercises you can do for your hips, butts and thighs. Stand with feet-hip width apart and for added intensity, hold weights and shoulder level or at your sides. Bend the knees, and lower into a squat, keeping the knees behind the toes. Stick your butt out behind you, but keep the torso upright and contracted. Press into the heels to stand up.
Lunges target the gluteus and the hamstrings. Stand in a split stance, with feet about three feet apart. Hold weights in each hand for added intensity. Bend the knees and lower the back knee towards the floor, keeping the front heel down and the knee directly over the centre of the foot. Keep the torso straight and abs in as you push through the front heel down and back to starting position. You can do both static and walking lunges.
Hip extensions exercise targets the largest muscle in the body that is the gluteus. The hip extension strengthens the hips and lower-back muscles. Stand 12 to 18 inches away from a table or chair, feet slightly apart. Bend forward from the hips, at about a 45 degree angle. In this position, lift your left leg straight behind you without bending your knee, pointing your toes, or bending your upper body farther forward (hold your abdomen in, and do not arch your back).
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