The Gluteus Elevation
Recline
on the floor with your feet flat on the floor. To support
the body, position your arms at your side. Lie on the floor
while projecting the hips up in the direction toward the ceiling
and contract the buttocks. Then gradually, return to the original
position without allowing the buttocks to rest on the floor.
Then lift up and return to the floor. Remember to exhale during
the execution of each lift.
Backwards
Leg Elevations
Assume
the crawling position on your hands and knees. Then elevate
the left leg until it is parallel to the floor. The leg may
be slightly bent. Remember to use your leg and arm to support
your weight. Simultaneously, while lifting the left leg toward
the direction of the ceiling, contract the gluteus muscles.
Then gradually resume the starting position and complete an
entire set of 14 repetitions per leg. Do not forget to inhale
while in the first position of the lift.
Fitness
tip: To increase the intensity of the exercise, add ankle
weights.
Butt
Detonator (with or without ankle weight)
Velcro
an ankle weight on one of your ankles. Then in the crawling
position, relax the shoulder and keep the spine in a neutral
position. With the head in a naturally extended position from
your neck, extend the left leg in a 90-degree angle at the
knee. The foot should remain parallel to the ceiling.
Downsizing
Squat Jump
This
exercise is perfect for people with a lump in the trunk (bubble
buttocks).
With feet should-length apart, and the knees in a slightly
bent position, squat down. Make sure the knees are at a 90-degree
angle, not exceeding the toenails of your toes. Extend are
out in front of the body parallel to the ground. Next, spring
up and then lend with all weight on the heels. Perform up
to 20 jumps.
