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Posted: Fri Aug 30, 2013 12:58 pm Post subject: 10-minute firm butt workout
10-minute firm butt workout
Squats
Target: back and legs
Stand with your feet shoulder-width apart, feet facing forwards and hands stretched out in front. Lower yourself by bending your knees as if you were preparing to sit down on a chair. Go down as far as feels comfortable, aiming to get your thighs parallel to the floor. Slowly rise up to the starting position and repeat 8 to 10 times.
Tips:
Keep your back straight and look forwards.
Keep weight equal between toes and heels.
Don’t let your knees extend over your toes.
Side-lying leg raise
Target: buttocks and lower back
Lie on your right side with your right knee bent at 90 degrees and your left leg straight and in line with your back. Press your left fingers into the top of your buttock to keep your left hip slightly tilting forward. Raise your left leg as far as you can without letting your hips tilt back. Slowly lower to starting position. Perform 8 to 10 times and repeat on the other side.
Tips:
Raise your leg, keeping it in line with your back.
Feel your buttock muscles contracting as you raise your leg.
Keep your abdominal muscles contracted throughout exercise.
Bridges
Target: buttocks and lower back
Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips to create a straight line from knees to shoulders. As you come up, tighten your abdominals and buttocks. Lower yourself gently to the starting position and repeat 8 to 10 times.
Tips:
Don’t let your knees point outwards.
Keep your chin slightly tucked in.
Contract your buttocks not your hamstrings as you rise. _________________ supercar hire london
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