Easy Workout for toning your butt and hamstrings...

Easy Workout for toning your butt and hamstrings...

How to perform:
Lie on your back, knees bent and feet on the floor. 
Bracing your core and keeping your hips square, inhale and squeeze your butt up so that your shoulders, hips and knees form a straight line. 
Keep your shoulders relaxed and make sure you use your core, not your back.
Hold for 10 seconds, then extend your right leg, hold for 5 seconds and replace; extend your left leg and hold for 5 seconds and replace, then lower your butt to the floor. 
This is 1 round. 
If your body twists on the kick, hold the bridge for 20 seconds or just raise your foot up rather than the whole leg.

Benefits:
The hip bridge exercise isolates and strengthen the gluteus (butt) muscles and hamstrings (back of the upper leg). 
This, along with the single leg bridge exercise, are good core strengtheners that target both the abs and the low back muscles.
The bridge exercise is considered a basic rehab exercise to improve core and spinal stabilization. 
Not only does this routine tone and shape, it also works the core muscles and burns a decent number of calories ion.

Do not perform:
In case of any spinal injury.

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