Build a better bottom...!

[Urata]

Two exercises to work your gluteus maximus

Two advanced exercises to work your gluteus maximus to the max.


by Maureen Hagan (canadianliving.com)



Related Content
- Body Basic: Glutes
- Body Basic: Abdominal curl
- More

Intermediate Hip Bridge

Equipment: Mat (optional) and weighted ball

A. Lie on your back on the floor or mat with your knees bent, feet hip-distance apart on the floor, heels aligned vertically with your knees, and arms alongside your body on the floor. Place the weighted ball between your thighs just above your knees and squeeze throughout the exercise. See the moves.
B. Press your shoulders into the floor and pull your abdominals in (imagine your navel touching your spine). Keep your spine long and strong as you exhale, lifting your hips off the floor and pushing your them up into a bridge. Make sure you feel the lift in your buttocks. Pause at the top and inhale. Exhale as you lower back down to the starting position. See the moves.



Repetitions and sets:
Repeat slowly 10 times. If you want more of a challenge, hold each lift longer instead of doing more repetitions.