BUTTOCKS
OUTER THIGH LIFT:
How to do the outer thigh lift:
- Start by lying on your left side and head onto extended left arm.
- Place your other arm onto your hip or in front of your chest for support and slightly bend your left leg.
- Then lift your right leg up and down and switch sides halfway during your time.
Muscles involved in an outer thigh lift:
- Outer thigh
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
- Keep hips aligned
INNER THIGH LIFT:
How to do the inner thigh lift:
- Start by lying on your left side with head resting onto extended left arm.
- Then while keeping your left leg straight bend your right leg over your left leg.
- After lift the leg that is straight up and down and switch sides when you are halfway through your time.
Muscles involved in an inner thigh lift:
- Inner thigh
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
SQUATS:
How to do a squat:
- Stand with your feet apart in a position that is comfortable for your hips.
- Move your body as if you are going to sit in a chair.
- Inhale as you lower your body and bend your knees.
- Exhale as you come up.
Muscles involved in a squat: (Most of lower body)
- Abs
- Buttocks
- Thighs
- Hamstrings
- Calves
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
- Make sure your ear, shoulders, hips and feet are aligned with each other
- Keep spine straight when bending
BRIDGE:
How to do the bridge:
- Start by lying down onto your back with knees bent and with head facing upwards
- Next, lift your pelvis up and make sure your knees are directly above the heels of your feet and keep your arms extended right beside you
- When coming out of the bridge postion make sure to keep head facing upwards until you have fully come down
Muscles involved in a bridge:
- Hips
- Buttocks
- Abdominals
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
- Keep knees hip width apart
- Have feet flat on the floor