SCULPT VIC­TO­RIA’S BUM

Women's Health (UK) - - THE TRANSFORMERS -

1 SIN­GLE-LEG HIP LIFT

Do: 1 set of 12 reps on each side

(a) Lie on your back with your arms by your sides, left foot on the floor and right leg in ta­ble-top po­si­tion.

(b) Tuck in your pelvis and roll up from the base of your spine to the shoul­der blade area into a bridge. Hold for a mo­ment, en­sur­ing your hips stay straight.

2 SHOUL­DER BRIDGE

Do: 1 set of 12 reps on each side

(a) On your back with knees bent, peel your bum and lower back off the floor into a shoul­der bridge. Raise your right leg.

(b) Slowly lower the right leg to just be­low the level of the left knee, flex­ing your an­kle si­mul­ta­ne­ously. Then lift the right leg back up, point­ing your toe.

3 SIN­GLE-LEG HIP PULSE

Do: 1 set of 10 reps on each side

(a) Start in the same po­si­tion as be­fore.

(b) Keep­ing your spine neu­tral, pulse through your sup­port­ing glute to­wards the ceil­ing. Lower the right foot back down to the floor. Hug your knees to your chest for 15 sec­onds, then re­peat on the other leg.

4 LEG EX­TEN­SION

Do: 1 set of 12 reps

(a) Lie on your stom­ach with your spine and pelvis in a neu­tral po­si­tion, legs sep­a­rated and your hands un­der your fore­head.

(b) Keep­ing your pelvis grounded, lift both your legs off the ground as high as pos­si­ble and hold for a cou­ple of sec­onds be­fore low­er­ing them back down to the floor.

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