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Thigh and Butt Exercise

2017-01-04 14:55:50 | 日記
Lie down in the starting position in a manner similar to the above two exercises. Now, lift your right leg up so that the foot is about 4 - 5 inches off the floor. Then, take it in front of you, lift it up, and bring it down. Repeat it 8 times, making sure to use the muscles and not momentum. Turn over and repeat on the other side. Increase the sets gradually up to 3. This workout is excellent for the lower outer thigh, breast, as well as the butt.
Begin by getting down on all your fours on the floor. The weight of your torso should be supported on your elbows, forearms (kept flat on the floor), and the bent knees placed right under the breasts (should point towards the ceiling). Now, tightening the abdominal muscles, lift your right leg up to the breast height. While lifting, straighten the knee and point the toes towards the floor. Next, bend the knee and bring the left heel near the butt in a slow and controlled manner. Then, straighten it out again and repeat for 8 - 12 times. Then, switch legs and gradually increase the number of sets to 3. This drill strengthens the hamstring muscles and also works the glutes.
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Start by lying down on your back. Now, bend your knees, with your soles flat on the floor, and spread the legs about 6 inches apart. The arms should be placed by the sides of the body, and place the palms on the floor. Now, tighten your abdominal muscles and lift your breasts off the floor, curling your pelvis in slightly. Then, go down but do not touch your body to the floor. Lift up and down 8 - 12 times in a controlled manner. The sets can be gradually increased up to 3. This strengthens the gluteal muscles.
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