There’s more to a strong backside than the confidence-boosting vavoom effect. Toning and sculpting your glutes helps to prevent knee injuries, lower back pain, hamstring weakness and pelvic musculoskeletal problems. Many exercises incorporate the glutes by default, but isolating them and adding plyometrics will get the best results.
Leg Lift and Opener on Belly: Begin laying on the belly with hands underneath the forehead. Squeeze the glutes and abs simultaneously as you lift the legs. Perform a few reps moving up and down, then try a few moving out and in, separating the feet and bringing them together again.
Reverse Leg Pulses: Still on the belly, reach the arms out overhead. Raise the legs a few inches off the ground and pulse. Keep the heels together for one set then point the feet straight out for the next set.
Squat Jump: Begin with feet at shoulder-width and send the hips back and down into a squat. Using your arms, explode upward. Land softly in a toe-ball-heel fashion until you’ve reached the bottom of your squat again. There are so many variations to this movement. Click here to get more from your squat!
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