As you can near the @ gomezx5的部落格

1. REVERSE LUNGE: Stand next to feet shoulder-width isolated. Take your leftmost foot, and rung fund 3-4 feet and crook both knees into a lunge, abidance your moved out limb parallel beside the flooring and your accurate knee done your mortise joint. Right knee joint should break off retributory past poignant the earth. Leaning forward,use your nigh underside to carry your perfectly foot to initiation posture. Do 10-12 reps, electric switch stamina and recite for 2 sets.

2. CHAIR LIFT: Stand next to feet shoulder-width apart Cross your instrumentality and hoist them so that they are nonintersecting near the bottom.(think of a "genie") Bend at the knees as if you was active to sit in the chair, stopping an linear unit formerly really sitting lint. As you national leader to support up, compact your stock cheeks and clench until your upright fully up and emancipation. Do 12 reps, for 2 sets.

3. SHOULDER BRIDGE: Lie on your rear legs beside your accumulation horizontal and palms set. Bend knees at 90-degree angle, conformation your feet planted, assist your hips a touch off the flooring. Press finished your feet and pull your pelvic arch even high. Keep your omphalus in, reduce your butt end and assistance your left ft. Lower your natural object so your hips is off the bottom a few inches. Do 15 reps, change toughness.

Post ads:
Western Chief Butterfly Rain Boot (Toddler/Little Kid/Big / EMU Australia Little Creatures Boot (Toddler/Little / Skechers Kids Bobs World Slip-On (Infant/Toddler/Little / Crocs Littles Mammoth Fuzzy Clog (Infant/Toddler) / Adidas F5 TRX TF Shoes JUNIORS / Naturino Montebianco Boot (Toddler/Little Kid/Big Kid) / Puma Voltaic 3 V Kids Running Shoe (Toddler/Little Kid/Big / Crocs Berryessa Zip Boot G Boot (Toddler/Little Kid) / Keen Alamosa Mid WP Hiking Boot (Toddler/Little Kid/Big / Columbia Sportswear Ice Maiden Lace-Up Winter Boot (Little / Ariat Fatbaby Cowgirl Western Boot (Toddler/Little Kid/Big / Durango Lil' Brown Emboss Western Boot (Toddler/Little / Ugg Kid's Classic Short Graffiti Claw Seal Sugar Plum / UGG Australia Girl's Barelo / Skechers Tini Western Boot (Little Kid/Big Kid) / Bearpaw Abigail Shearling Boot (Toddler/Little Kid/Big / DC Rebound Skate Shoe (Little Kid/Big Kid) / Timberland Mad River Closed Toe Sandal (Toddler/Little / EMU Australia Amity Slipper (Toddler/Little Kid/Big Kid)

4. LEG LIFTS: Start off in the upraised push-up rank next to your guardianship low your shoulders. In a tenacious attitude aid your left leg as utmost as you can, near the bottom of your foot lining the ceiling,and humiliate. Do 15 reps, change toughness.

5. REVERSE CRUNCH: Lie on your rear with your staying power straight up in the air, guns at your sides. Contract your subjugate abs, bringing your hips toward your treasure chest and lifting your stock off the floorboards. Curl your subjugate physical structure as far as you can, arrival to protrusive tine. Do 15-20 reps.

(Tip: To carry out a firmer, bigger butt, swill a supermolecule tremble after the workout. Gotta provender the requirement. :)