Hello my age is 21 I have flat buttocks please suggest me some easy and effective things or exercise to get good buttocks.

Question

Excercise - squats: start with 20 then increase 10 more, each week upto 60 side squats - start with 20 then increase 10 more, each week upto 60 side lunges: start with 30 then increase 10 more, each week uptp 70 butt bridge: start with 30 then increase 10 more, each week upto 70 donkey kicks: start with 30 then increase 10 more, each week upto 70 medication - take equal quantity of shtavari powder + ashwagandha powder and mix them together and keep it in a bottle. Dosage: take 1 tsp of this powder with warm milk (less or no sugar) twice daily, evening and morning. Diet - take balanced diet of 60 % carbs, 20 % fats and 20 % proteins. I hope this will help you. Dr. Payal.

Payal Rohilla · Accepted Answer

Excercise - squats: start with 20 then increase 10 more, each week upto 60 side squats - start with 20 then increase 10 more, each week upto 60 side lunges: start with 30 then increase 10 more, each week uptp 70 butt bridge: start with 30 then increase 10 more, each week upto 70 donkey kicks: start with 30 then increase 10 more, each week upto 70 medication - take equal quantity of shtavari powder + ashwagandha powder and mix them together and keep it in a bottle. Dosage: take 1 tsp of this powder with warm milk (less or no sugar) twice daily, evening and morning. Diet - take balanced diet of 60 % carbs, 20 % fats and 20 % proteins. I hope this will help you. Dr. Payal.

Karuna Chawla · Answer

Follow this 1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic) or any seasonal fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 2. Don't overeat 3. Take your breakfast every day. Don't skip it. U should eat whatever your mother or grandparent eat in bfast. I mean to say whatever is your traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc. 4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits, a handful of peanuts, any fresh n seasonal fruit, a cup of curd/milk etc 5. Finish your dinner at least 2 hours before going to sleep. 6. Maintain active life style7. Avoid fast foods, spicy n fried foods, carbonated beverages 8. Take a lot of green vegetables n fruit. 9. Drink lot of water.10. Everyday preferably sleep on same time exercise in the form of yoga, cycling, swimming, gym etc.Till lock down do suryanamaskar every day. for more details, you can consult me.