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.


  • 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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s