The Gluteus Elevation
Recline on the floor with your feet flat on the floor. To support
the body, position your arms at your side. Lie on the floor while
projecting the hips up in the direction toward the ceiling and
contract the buttocks. Then gradually, return to the original
position without allowing the buttocks to rest on the floor. Then
lift up and return to the floor. Remember to exhale during the
execution of each lift.
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. |
