Sunday, January 20, 2008

Bottoms Up

Here's a move that will improve your rear view by lifting your buns and toning the back of your thighs! Lie on your back with your knees bent and your feet flat on the floor. Extend your arms along your sides. Lift your buttocks 3 to 6 inches off the floor by tilting your pelvis up, squeezing your buttocks, and tightening your abdominals.

Keep the movement slow and controlled, focusing on the muscles involved. Feel the squeeze! Hold that position for a few seconds, and then slowly lower your bottom down one vertebrae at a time. Repeat two sets of eight to 12 repetitions each, resting for 15 seconds between sets.

Once you master the move, you can up the challenge by balancing your heel on top of your other knee or by extending one leg out straight during the lift. Bottoms up!


  1. I gotta try this.  Thanks

  2. Emmi, I need to try this, Hugs Lisa

  3. That move hurts, almost as bad as the one for the inner thighs, where you brace your back up against the wall, go down in a knee bend and hold.