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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. |
