Awesome Exercises For A Great Booty!
By
BOSU Split Squat
The
squat is cited by the American Council on Exercise as one of the most
effective exercises for strengthening your butt. This exercise has all
the merits of a traditional squat, but helps put more of the workload on
one buttock at a time.
Stand to the left of a BOSU ball that is balancing on its curved side. Hold a medicine ball or a dumbbell in your hands. Step your right foot onto the center of the ball, angling both feet away from your body. Your stance should be slightly wider than shoulder width, so if you need to, step out with your left foot as well to gain a wider, more stable base. Hold the weight with both hands, allowing your arms to extend fully, the weight hanging between your legs. Bend your knees, keeping your torso straight and chest up, pushing your hips backward as though moving to sit down in a chair. Lower yourself until your right knee forms a 90-degree angle, and hold this position for five to 10 seconds. Return to standing, and repeat the exercise 10 times before switching legs.
Stand to the left of a BOSU ball that is balancing on its curved side. Hold a medicine ball or a dumbbell in your hands. Step your right foot onto the center of the ball, angling both feet away from your body. Your stance should be slightly wider than shoulder width, so if you need to, step out with your left foot as well to gain a wider, more stable base. Hold the weight with both hands, allowing your arms to extend fully, the weight hanging between your legs. Bend your knees, keeping your torso straight and chest up, pushing your hips backward as though moving to sit down in a chair. Lower yourself until your right knee forms a 90-degree angle, and hold this position for five to 10 seconds. Return to standing, and repeat the exercise 10 times before switching legs.
Online Exercise & Fitness Nationally accredited online college. The formula for success. www.BroadviewUniversity.edu
Curtsy Lunge
Stand
with your hand on your hips, feet shoulder-width apart, knees slightly
bent. Step back with your left foot, crossing your left leg behind your
right leg, placing your left toes on the ground approximately two to
three feet behind your right foot and about six inches to the right of
your right foot. From this position, being careful not to extend your
right knee in front of your toes, squat down, pressing through the heel
of your right foot until your right knee forms a 90-degree angle. Hold
this position for five to 10 seconds, and press back up to standing.
Throughout the movement, keep your torso straight and upright, and make
sure your hips face forward. Repeat the movement while maintaining the
curtsy stance for 10 to 12 repetitions before switching legs.
Donkey Kick-Back
According
to the American Council on Exercise, the donkey kick-back ---
technically, the quadruped hip extension --- was the one exercise in its
study of most effective butt-exercises that surpassed the basic squat
in muscle recruitment.
Balance on an exercise mat on your hands and knees, with your palms directly under your shoulders and your knees directly under your hips, your shins against the floor. Flex your right foot, and, while maintaining the 90-degree angle of your knee, hinge your right hip backward, extending the leg until the thigh and torso form a straight line, the bottom of your foot facing the ceiling. Hold for five to 10 seconds and return your knee to the floor. Repeat 15 to 20 times before switching to the opposite leg.
Balance on an exercise mat on your hands and knees, with your palms directly under your shoulders and your knees directly under your hips, your shins against the floor. Flex your right foot, and, while maintaining the 90-degree angle of your knee, hinge your right hip backward, extending the leg until the thigh and torso form a straight line, the bottom of your foot facing the ceiling. Hold for five to 10 seconds and return your knee to the floor. Repeat 15 to 20 times before switching to the opposite leg.
Posts
No comments:
Post a Comment