The Malaika Arora butt workout for girls who hate squats


The Malaika Arora butt workout for girls who hate squats

Warning: This is harder than it looks

By ELLE team  March 13th, 2018

If there’s one thing you learn from this Malaika Arora butt workout video, it’s that the entertainer didn’t get to be one of Bollywood’s hottest stars without working on those curves for hours at the gym. The fitness fiend doesn’t miss a day working out, doing a combination of Pilates, yoga and hitting the yoga mat to help keep her in shape.

Malaika wakes herself up every morning with a headstand — talk about commitment to a lifestyle. The Pilates junkie can be seen training a couple of times a week with Namrata Purohit, doing a series of workouts that would have anybody who doesn’t regularly work out on their way to the emergency room. But when we got a sneak peek into the Malaika Arora butt workout, we were surprised that not a single squat was involved in nailing that perfect shape.

Before you breath a sigh of relief, getting that curve still requires some serious sacrifice. Malaika and Namrata work on a routine of four moves to ensure that her gluteus is at its maximus. Namrata explains that it’s not just about getting the desired shape but also about engaging one of the largest muscles in the body, which helps support your lower back and core.

Check out Malaika Arora’s ultimate workout:

The hiplift

The first move Malaika starts out with his the hiplift, working her glute maximus. And as the name suggests it’s big, one of the biggest muscles in the body. So, not only do you want to make sure it stays toned but working it could ultimately help you burn more fat too. To try it lie flat on your back and bend your knees. Then squeezing your glutes tight raise your hips so your body forms a straight incline from your knees to your shoulders. Hold for a few counts and then engaging your core bring it back down.

Namrata’s pro tip: Press your arms down while lifting up and keep your knees firm.

The clamp

On to more challenging things, Malaika takes on the clam. No, this isn’t a seafood buffet kind of thing. This works your upper outer thighs and your low glutes. Lie on your side and without moving your hips bend your knees. Then tighten your core and raise the knee on top away from the knee on the bottom keeping your toes connected.

Namrata’s pro tip: Namrata can be seen adjusting Malaika’s waist off the floor. Malaika’s top pelvis is sturdy moving downwards away from her head.

Side leg raises

Next Malaika moves onto her abductors, which don’t just help round out the glutes but also improve mobility. A variation of side leg raises is what keeps Malaika’s curves kicking.

Lie on one side with your legs extended out straight. Keeping your hip steady raise the leg on top and lower it without swinging. Malaika increases difficulty by fluttering the raised leg in a short controlled motion. She also rotates the raised leg counter or clock-wise.

Namrata’s pro tip: Make sure both legs are straight at all times.

Kick backs

Finally Malaika rounds of her butt workout with kick backs. Aside from the glutes this also stabilises the lower back and works the hamstrings. 

To get it right get down on all fours making sure there is no arch in your back. Then raise one leg extending it in a straight line away from your butt, be careful to not tilt your hips. Bring the leg back to a bent knee position without resting the leg on the ground. Repeat this a few times before switching to the other side.

Namrata's pro tip: Keep the spine straight. Make sure your back is neither arched nor curved but flat when doing the exercise.