2. BARBELL OR BROOMSTICK REAR SQUAT
Place bar or broom stick across the back of your shoulders but make sure it is not resting on your neck. Place feet shoulder width apart.
*Contracting your abdominals and squeezing your tush, lower your body bending from your hips and knees stopping when your thighs are parallel to the floor, slowly return to starting position.
Breathe through the movement and do not let your knees ride over your toes (you should be able to see your feet at all times). Think about sitting back into a chair as you lower and push off with your heels as you go back up..this is a very effective exercise but must be done with correct form!
3. LYING GLUTE LIFT
*Lie on your back, knees bent, feet on floor, arms at your sides for support. Contracting the glutes, project your hips up toward the ceiling as you lift from the floor. Slowly return to starting position stopping right before your buttocks touch the floor.
Breathe and continue very tight contractions for 20-25 reps.
4. TREADMILL INCLINE POWER WALK
*Perform a 5 min warm up on treadmill then adjust incline setting to 10 percent (10.0) and increase speed to 3.2mph-3.8mph based on your fitness level.
Power walk for 6 min then bring down incline for 1 min, and do it again. Repeat this cycle 4-5 times based on your fitness level.
Copyright © 2009 Jeanette Ortega.