Monday, 28 April 2014

BUM BLAST

With bikini season around the corner, we need to start toning our bottoms! Here is a great one to start with:

Leg lift & lower

o  Get onto all fours with your knees under your hips and hands under shoulders.
NOTE: draw your belly button up towards the ceiling to support your lower back throughout the whole exercise
o  Stabalise your shoulders by pushing your chest away from your hands and squeezing the little muscle under your armpits.
o   Extend one leg behind you with your foot pointed and lift the leg just above hip height by squeezing your bum.
NOTE: think about lifting your knee before your foot.
o   Lower the leg back down slowly and controlled.  Continue to lift and lower for 20 reps. 

o   On the final one, lift your leg up to the top point, flex your foot and pulse your heel up towards the ceiling for 20 counts.  Alternate legs.




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