Do not panic. You can have a more beautiful bottom by toning your muscles with this no-nonsense, easy-to-flow plan. Exercise just six days a week for five weeks and become a trimmer, healthier you, with more vitality and drive than you ever imagined you could have.
The plan includes seven high powered exercises that zero in on the hips and buttocks, and free-style dancing, an aerobic activity that’s fun to and requires special equipment.
The super seven develop the muscles in your buttocks. They require stamina and perseverance, but you will find that more you exercise, the more you want to exercise
۞ Pelvic lift 1
Lie flat on back and bring arms to your sides, palms down. Bend knees, feet flat on the floor, about 12 inch apart.
Inhale and tighten the muscles in buttocks while slowly raising seat off floor. Push up the lower back, the middle back, and the upper back until you are supported by shoulder blades. Hold for 10 seconds. Exhale and slowly roll down, feeling each vertebra in spine uncurl. Repetitions: 2, building up to 5.
۞ Flutter kick 1
Lie on stomach, bend arms and place palms flat at shoulder level. Press palms and hipbones into the mat and lift both legs 6 inches off the floor.
2. breathing steadily, contract muscles in buttocks and flutter-kick legs as if swimming. Repetitions: 50 on each leg, building up to 100
۞ Kneeling kicks 1
On fours, hands shoulder-width apart, knees 8 to 12 inches apart, straighten right leg and raise it 12 inches off the floor.
2. breathing steadily, bob right leg up 25 times Repeat with left leg. Repetitions: 25 on each leg, building up to 50.
۞ Arched kicks 1
On all fours, inhale and curl back, bringing forehead toward knees, bring right knee to forehead.
2. Exhale and tighten muscles in seat; arch back, lifting head high, and extend right leg up toward the ceiling (bend knee slightly to protect from stain) without stopping, inhale and draw the right knee and your forehead back together Then continue with the next kick Do movements quickly and continuously, with out jerking Remember to tighten muscles in buttock on the lift Repetitions: 10 on each leg, building up to 25
Always cool down after your daily workout by walking slowly around the room and taking measured, easy breaths, try not to sit down until your heart and respiration rates approach pre-exercise level
For the plan to be effective, you have to make an all-out effort to stick to your exercise strategy Reinforce your willpower by envisioning your goal: plant a picture of your new shape in your mind and promise to make it real Bottoms up.
The plan includes seven high powered exercises that zero in on the hips and buttocks, and free-style dancing, an aerobic activity that’s fun to and requires special equipment.
The super seven develop the muscles in your buttocks. They require stamina and perseverance, but you will find that more you exercise, the more you want to exercise
۞ Pelvic lift 1
Lie flat on back and bring arms to your sides, palms down. Bend knees, feet flat on the floor, about 12 inch apart.
Inhale and tighten the muscles in buttocks while slowly raising seat off floor. Push up the lower back, the middle back, and the upper back until you are supported by shoulder blades. Hold for 10 seconds. Exhale and slowly roll down, feeling each vertebra in spine uncurl. Repetitions: 2, building up to 5.
۞ Flutter kick 1
Lie on stomach, bend arms and place palms flat at shoulder level. Press palms and hipbones into the mat and lift both legs 6 inches off the floor.
2. breathing steadily, contract muscles in buttocks and flutter-kick legs as if swimming. Repetitions: 50 on each leg, building up to 100
۞ Kneeling kicks 1
On fours, hands shoulder-width apart, knees 8 to 12 inches apart, straighten right leg and raise it 12 inches off the floor.
2. breathing steadily, bob right leg up 25 times Repeat with left leg. Repetitions: 25 on each leg, building up to 50.
۞ Arched kicks 1
On all fours, inhale and curl back, bringing forehead toward knees, bring right knee to forehead.
2. Exhale and tighten muscles in seat; arch back, lifting head high, and extend right leg up toward the ceiling (bend knee slightly to protect from stain) without stopping, inhale and draw the right knee and your forehead back together Then continue with the next kick Do movements quickly and continuously, with out jerking Remember to tighten muscles in buttock on the lift Repetitions: 10 on each leg, building up to 25
Always cool down after your daily workout by walking slowly around the room and taking measured, easy breaths, try not to sit down until your heart and respiration rates approach pre-exercise level
For the plan to be effective, you have to make an all-out effort to stick to your exercise strategy Reinforce your willpower by envisioning your goal: plant a picture of your new shape in your mind and promise to make it real Bottoms up.
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