Exercise of the Week

Posted: June 13, 2010 in Uncategorized

Building a sexy bum sometimes starts by taking a few steps back and learning how to use the bum.  The exercise of the week is the back bridge.  Simple, yet effective.  Make it a bit harder by wrapping a theraband around the knees or raising one leg.  Add in 2 sets of 20 to a three day program to begin building the foundation to a super sexy backside.

Starting Position

  • Loop a mini band around your legs, just above your knees and lie face-up on the floor with your arms at your sides, palms facing up.
  • Bend your knees 90 degrees and pull your toes up toward your shins so only your heels touch the floor.

Procedure

  • Contract your glutes to raise your hips off the floor until your knees, hips, and shoulders are all in straight line.
  • Pause, then lower back down and repeat for the prescribed number of repetitions.

Coaching Keys

  • Squeeze your glutes and maintain a neutral spine throughout the movement.

You Should Feel It

  • Working mainly your glutes and to a lesser extent in your hamstrings and lower back.
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