Backwards Leg Elevations
Assume the crawling position on your
hands and knees. Then elevate the left leg until it is parallel
to the floor. The leg may be slightly bent. Remember to use
your leg and arm to support your weight. Simultaneously, while
lifting the left leg toward the direction of the ceiling, contract
the gluteus muscles. Then gradually resume the starting position
and complete an entire set of 14 repetitions per leg. Do not
forget to inhale while in the first position of the lift.
Fitness tip: To increase the intensity
of the exercise, add ankle weights.
Butt Detonator (with or without ankle
weight)
Velcro an ankle weight on one of your
ankles. Then in the crawling position, relax the shoulder and
keep the spine in a neutral position. With the head in a naturally
extended position from your neck, extend the left leg in a 90-degree
angle at the knee. The foot should remain parallel to the ceiling.
Downsizing Squat Jump
This exercise is perfect for people with
a lump in the trunk (bubble buttocks).
With feet should-length apart, and the knees in a slightly bent
position, squat down. Make sure the knees are at a 90-degree
angle, not exceeding the toenails of your toes. Extend are out
in front of the body parallel to the ground. Next, spring up
and then lend with all weight on the heels. Perform up to 20
jumps.
