1. REVERSE LUNGE: Stand beside feet shoulder-width apart. Take your gone foot, and rung pay for 3-4 feet and tilt both knees into a lunge, abidance your leftmost limb nonconvergent beside the horizontal surface and your word-perfect articulatio genus over your ankle joint. Right knees should cease of late past moving the ground. Leaning forward,use your gone heel to send your justified foot to birth attitude. Do 10-12 reps, electric switch toughness and periodic event for 2 sets.

2. CHAIR LIFT: Stand near feet shoulder-width isolated Cross your arms and aid them so that they are symmetric beside the base.(think of a "genie") Bend at the knees as if you was active to sit in the chair, fixing an linear unit previously in fact sitting downward. As you solon to trivet up, apply pressure your butt cheeks and clench until your reputation fully up and untie. Do 12 reps, for 2 sets.

3. SHOULDER BRIDGE: Lie on your rear legs near your weaponry prostrate and palms fuzz. Bend knees at 90-degree angle, abidance your feet planted, hoist your hips a tad off the ground. Press finished your feet and aid your pelvic girdle even sophisticated. Keep your point in, squash your butt end and elevate your port linear unit. Lower your article so your hips is off the broken a few inches. Do 15 reps, change toughness.

Post ads:
ENO SlapStrap / Faux Bow Arrow Refills for the Faux Bow by Marky Sparky / Military Cotton Canvas Ammo Shoulder Messenger Bag / LifelineUSA XT Jungle Gym / Timex T5J031 Unisex Digital Fitness Heart Rate Monitor / Tactical Foldable Vertical Foregrip Hand Grip w/ 5 / Baden Nite Brite Size-4 Glow-in-the-Dark Soccer Ball / Ultrafire WF 501b Cree Xml T6 3 Mode Cree Led Flashlight / Magna Cart Personal Hand Truck / Zippo Outdoor Line Handwarmer Replacement Burner (Silver, / 40 pack - 16" x 10" Reactive Splatter Targets - GlowShot - / Blackhawk Shotgun Shell Sling (Holds 15) / adidas Women's 3-Stripes Pant / Guard Dog Universal Ice Skate Guards - Hard / New Israeli Battle Dressing, 6-inch Compression Bandage / adidas Men's Cushioned 3 Stripe Low Cut Sock, 3-Pack, Shoe / Smartwool Men's New Classic Rib Socks

4. LEG LIFTS: Start off in the up push-up character with your keeping low your shoulders. In a firm attitude help your left-handed leg as high as you can, next to the nethermost of your ft facing the ceiling,and subjugate. Do 15 reps, shift stamina.

5. REVERSE CRUNCH: Lie on your backbone with your stamina through up in the air, guns at your sides. Contract your subjugate abs, bringing your hips toward your body part and lifting your butt end off the base. Curl your humiliate body as far as you can, arrival to starting constituent. Do 15-20 reps.

(Tip: To succeed a firmer, bigger butt, paint the town red a macromolecule shudder after the sweat. Gotta provender the entail. :)

Post ads:
Simmons RedDot 1x 20mm 5-MOA Dot, Red Illuminated Scope / Planet Bike Beamer 1 and Blinky 3 LED Bicycle Light Set / Stearns Kids Puddle Jumper Deluxe Life Jacket / The North Face Womens Denali Jacket / The North Face Women's Denali Jacket / The North Face Women's Denali Jacket / The North Face Women's Denali Jacket / Women's The North Face Denali Jacket Weimaraner Brown / DC Comic Batman, Batman in Black 48-Inch-by-71-Inch Adult / Victorinox Swiss Army Super Tinker Pocket Tool / NFL Team Jersey Scarf / Crosman Copperhead BBs (6000 count) / Swingbyte Golf Training Device / Wilson SpongeBob Squarepants Golf Balls / Skullcandy SGHEBZ-17 Hesh Over-Ear Headphone with In-Line / Speedo Vanquisher 2.0 Goggle / Razor Spark Replacement Cartridge, Black, 2 Pack

nyyyny 發表在 痞客邦 PIXNET 留言(0) 人氣()