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Great Butt Exercises (Workout Wednesday)Great butt exercises Philip Goglia Your question:
The expert answers: The easiest and most basic exercise involves no equipment -- just you and the floor: Lie face down on the floor. Use a yoga or exercise mat if you like for comfort. Place your arms out in front of you, palms down, arms straight, hands about eight inches apart from one another. Your legs will remain straight, knees touching and ankles touching through the entire movement. Once in this position, slowly contract (squeeze) your glutes (butt cheeks) together. Squeeze and hold for a count of three and then release for a count of two Perform these glute contraction and expansion exercises for 15 repetitions (considered one set) for a total of three to five sets for best results. Another great glute exercise is called "step-ups." Simply place your foot (right or left) solidly on the first step of a flight of stairs and perform a step-up motion, with the other leg lifting your knee to waist height; return that foot to the floor, never touching the first stair with that foot while the exercise is performed. Perform 15 step-ups for each leg (switch legs after 15 repetitions). A set of stepups is then considered 30 total repetitions, 15 for each leg. As your muscular endurance improves, you can increase repetitions per leg and increase height and length of range of motion as you move to the next stair. This exercise also can be timed, 15 to 30 seconds per leg or more, depending on your fitness level. Perform three to five sets of this exercise for best results. If you have a access to gym equipment, some of the best glute exercises are weighted or body-weight-only walking lunges, lying leg curls, seated leg curls and duck stance squats weighted, with or without a machine or with body weight only. If you are unfamiliar with the mechanics of a particular exercise, exercise machine or the range of motion or postural position of an exercise, always seek out the advice of a certified personal trainer. 评论 (1)
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