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Saturday, November 20, 2010

10-Minute Toners: Lower-Body Routine

Glute Bridges, part 1 of 3

Works the back of the thighs and the butt

Lying on your back, place your heels on a fitness ball. Rest your arms by your sides, palms down. Straighten your legs and lift your hips.


Glute Bridges, part 2 of 3

Keeping your spine neutral, draw the ball toward you as you bend your knees.


Glute Bridges, part 3 of 3

Squeeze your butt as you lift your hips. Return to start. Repeat.

Trainer Tip
Don’t arch your back. Instead, lengthen it. This forces your glutes to support your lower back.


Kick and Curl, part 1 of 2

Works the butt and core

Start on all fours. Resting on your forearms, bring your hands together and bend your left knee.


Kick and Curl, part 2 of 2

Lift your left leg, then kick it back to align it with your spine. Return to start. Switch sides. Repeat.


Single-Leg Touchdown, part 1 of 2

Works hips, butt and core

In a standing position, bend your elbows and place your fists in front of your chest. Bend your right knee, shifting your weight to your left foot.


Single-Leg Touchdown, part 2 of 2

Bend forward as you kick the bent (right) leg behind you, and extend your right hand to the floor. Return to start. Switch sides and repeat.

By Andrea Metcalf

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