Trust Disha Patani to always give you fitness goals. But how does she manage to stay fit? According to her trainer Rajendra Dhole, her athletic shape is owing to her dedication. Not just that, there’s more.
“I have been asked how does @dishapatani mam manages to be in an athletic shape throughout the year. The answer is: @dishapatani she is very very dedicated to her fitness routine for at least 6 days of the week,” Dhole said, adding that nutrition, low-intensity cardio, and intense workouts almost daily complete her routine.
According to Dhole, nutrition and fasted low-intensity cardio help maintain low body fat, and intense workouts help build muscle mass which directly affects fat loss in a good way.
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He also listed down four of favourite exercises for building strong aesthetic glutes.
Squats
Hip Thrusts (pin-loaded)
Sumo or belt squats
High-box step-ups
Since we have covered squats considerably, we decided to ask the expert on how the other three exercises — Hip Thrusts (pin-loaded), Sumo or belt squats, and High box step-ups — benefit our body when performed consistently.
Sumo or belt squats
A Sumo squat is a type of squat exercise where you take a wide stance with your feet, typically pointing your toes outward. This variation primarily targets the inner thighs, glutes, and adductor muscles.
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“A belt squat is a different exercise that involves using a belt attached to a cable machine or weight belt to lift weight off the ground while you perform squats. It’s an effective way to target your leg muscles, particularly the quadriceps, hamstrings, and glutes, with reduced stress on your back and spine,” described fitness expert Garima Goyal.
Following is the list of advantages these exercises offer
*Sculpturing inner thigh and glute muscles – As compared to traditional free squats, sumo squats are more targeted towards building glutes and inner thigh (adductor) muscles.
*Enhanced flexibility – This exercise of squatting with weights involves a wide stance and deeper range of motion, thus improving hip mobility and flexibility.
*Great for those with lower back injury – All those individuals who have some pain or injury in the lower back area can very safely perform Sumo squats as its wider stance helps to reduce strain on the lower back region.
*Involvement of adductors – This exercise is much better than the traditional squats in a way that it helps in better development of leg muscles without causing muscle imbalances by engaging the adductor muscles.
Here’s how to master your fitness routine (Source: Pexels)
*Low-impact exercise – Performing Sumo squats by weight on the belt is a low impact exercise of the leg training workout as it reduces the strain on the spine and joints.
*Upper body support – Those individuals who have some injury in the upper body but are willing to perform leg workouts can perform Sumo squats by using a belt so that the entire load is on the belt and the upper body is protected.
High box assisted step-ups
High box-assisted step-ups are a beneficial lower body exercise involving stepping onto a raised platform with one leg while the other assists. “This movement primarily targets the quadriceps, hamstrings, and glutes, enhancing lower body strength and muscle development. They also improve balance and stability, engaging core muscles. This exercise mimics everyday activities like climbing stairs and stepping onto elevated surfaces, making it a functional addition to workouts,” said Goyal.
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Goyal also mentioned that the height of the box and the addition of weights can be adjusted to suit different fitness levels.
According to her, high-box assisted step-ups are versatile and low-impact, suitable for individuals with joint issues.
Also Read | Fitness alert: Effective tips to build muscle the right way
Hip thrust
Goyal described that to perform a hip thrust, you sit with your back against a bench, place a barbell or weight plate on your hips, and bend your knees at a 90-degree angle with your feet flat on the ground. Pushing through your heels and lifting your hips towards the ceiling, you engage your glutes and hamstrings, achieving a full contraction at the top. “This movement is known for its effectiveness in building strength and size in the gluteus maximus,” said Goyal.
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Goyal also described that strengthening the glutes helps enhance athletic performance, helps with posture, and reduces the risk of injury. “They can be particularly beneficial for individuals who spend extended periods sitting. Also, this exercise can be adapted for various fitness levels by adjusting the weight and intensity, making it suitable for both beginners and advanced athletes,” said Goyal.
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