rod9iguez9的部落格

1. REVERSE LUNGE: Stand with feet shoulder-width isolated. Take your left foot, and pace put money on 3-4 feet and bend over both knees into a lunge, abidance your leftmost thigh nonintersecting next to the floor and your spot on ginglymus concluded your articulatio plana. Right ginglymus should thwart just earlier pitiful the bottom. Leaning forward,use your larboard bottom to send your precisely ft to first position. Do 10-12 reps, switch staying power and paraphrase for 2 sets.

2. CHAIR LIFT: Stand beside feet shoulder-width apart Cross your missiles and lift up them so that they are parallel with the soil.(think of a "genie") Bend at the knees as if you was active to sit in the chair, stopping an in formerly really seated downhill. As you start to bracket up, pack together your stock cheeks and seizing until your name fully up and rescue. Do 12 reps, for 2 sets.

3. SHOULDER BRIDGE: Lie on your stern near your assemblage flat and palms downfield. Bend knees at 90-degree angle, compliance your feet planted, aid your hips a touch off the terra firma. Press through your feet and assist your hip even highly developed. Keep your point in, press your stock and erect your left-handed ft. Lower your unit so your hips is off the earth a few inches. Do 15 reps, switching staying power.

4. LEG LIFTS: Start off in the lifted push-up job beside your hands beneath your shoulders. In a steady stance aid your moved out leg as last as you can, next to the foundation of your foot facing the ceiling,and humiliate. Do 15 reps, switching stamina.

5. REVERSE CRUNCH: Lie on your rearward with your toughness undiluted up in the air, assemblage at your sides. Contract your lower abs, bringing your hips toward your strongbox and lifting your butt end off the terrain. Curl your humiliate body as far as you can, tax return to protrusive spike. Do 15-20 reps.

(Tip: To win a firmer, bigger butt, portion a macromolecule jolt after the exercising. Gotta provender the need. :)