Make sure that all exercises are performed slowly, carefully, and with your full attention. You really do need to concentrate on what you’re doing and think about how your body is responding to any exercise. If an action hurts or you do itquickly then you’re not doing it properly.
BRIDGE WITH LEG LIFT
Lifting one leg strengthens the muscles at the back of the buttocks and thighs while increasing balance and control in your stabilizing muscles.
- 1 Lie on your back with your knees bent and feet slightly apart, and your arms at
- 2 Tighten your abdominal muscles by gently drawing in your navel towards your
- 3 Curl your bottom off the floor, lifting your pelvis until your knees, hips, and chest
- 4 Extend one leg, lift it level with the knee then lower to the floor. Do all your reps on one leg then repeat on the other leg.
ONE-LEGGED BUTTOCK CLENCHER
This is a harder exercise that will really work your gluteals.
- 1 Lie on your back with your knees bent and your feet flat on the floor, slightly apart. Keep your arms by your sides, palms facing downwards.
- 2 Pace your left foot onto your right knee.
- 3 Tighten your abdominal muscles to support your back.
- 4 Press your lower back down into the floor and gently tilt your pelvis forwards so that the pubic bone rises. Lift your hips off the floor and squeeze your buttock muscles, then release. Do all your reps on one leg then repeat on the other leg.
Gluteus strectch
This exercise is brilliant for keeping your bottom trim and strengthening the buttock muscles. The floor is a good option because a hard surface is more taxing but beware of carpet burn, or splinters from old wooden floors.
- 1 Sit up straight with your legs stretched out in front of you. Cross your arms so that your hands are resting on your shoulders.
- 2 Breathe in an lengthen your spine. Breath out, and breathe normally as you "walk" forward on your buttocks-ten steps back to form one rep. Repeat as often as you can.