Hello, amitrajsharma-ga!
Wow, if only most women could complain of your problem!!! As a former
personal trainer, we are always looking for ways to decrease the size
and tone our buttocks, not add to them.
However, your "problem" is a relatively easy one to remedy. Given
proper and regular weight training, you should notice some good
results.
The three most effective exercises for increasing the size of the
gluteal muscles are squats, deadlifts and hamstring curls. You can see
descriptions of the exercises and pictures on Bodybuilding.com at
http://www.bodybuilding.com/fun/glutes.htm.
Lunges are also a recommended exercise, but be careful that your form
is excellent. The torso should be help upright, and the knee should
remain in alignment with the ankle. See a description of the lunge at
http://www.bodybuilding.com/fun/hams2.htm. Rather than holding
dumbells in either hand, it is easier to maintain good form by using a
barbell behind the neck, as in the squat.
You don't need to go to the gym to accomplish this workout. You can
buy a barbell relatively cheaply, with an assortment of weight plates.
As for the leg curl exercise, you can hold a dumbell between the feet,
and lie on a flat bench, or weight bench if you have one, holding
underneath with the arms, to mimic the exercise.
Try to make sure you work out your entire body as well. The lower
body workout I recommended should really be balanced by an upper body
workout. Squats can be especially hard on your lower back and knees if
you don't pay attention to proper form. Using too much weight can also
wreak havoc. Make sure you stretch as well, since your quadriceps and
hamstrings will become overly tight if you don't loosen them up after
training.
Have fun, and enjoy your workouts!
umiat-ga
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