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. |
