Wednesday, 28 March 2018

That is how to get best shape of Butt!

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5. Heel-Lifted Sumo Squat

Stand with your feet approximately 24 to 36 inches apart. Position your feet wider than your hips with your toes and knees facing forward. Keep your head up and your spine lengthened so there is no curve in your back. Place your arms at your sides or bring your hands in front of your chest to assist with balance.
Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes.
6. Bear Plank Leg Lifts

From a high plank position with core tight and hips level, jump feet up and kick butt with heels.


Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes to return to starting position
7. Single Leg Dead Lift

Stand with your feet about shoulder-width apart and your feet pointing forward. Put your right hand behind your lower back to make sure your lower back does not hyper extend. Bend your torso forward at your waist and bend your knees slightly.
Reach down with your left hand toward the ground without rounding your spine, tucking your chin against your head. Shift your weight slightly toward your heels as you bend forward.

8. Sumo Squat to Calf Raise

How to do it: Begin with your feet wider than shoulder-width apart, toes pointed slightly outward. Keeping your knees above your ankles and chest high, bend your knees until your thighs are parallel to the ground.
With control, raise one heel as high as you can without compromising your form. Release it to the floor, then repeat on the opposite side to complete one rep. Continue to alternate sides.
9. Squat to Sumo

How to do it: Begin with your feet wider than shoulders-width apart, toes pointing forward. Keeping your knees behind your toes, sit your hips back into a squat.
Pulse up a few inches as your turn your toes 45-degrees outward, and sink your hips back into your low squat. Pulse up to bring your toes forward and continue to alternate foot positioning as you pulse.


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