|
Lynne Brick's Fit Tips ArchiveLynne Brick's Fit Tip #27, 2008 —
Beach Chair Butt Builders
(Please click here to view the video that accompanies this fit tip!)
Building a better butt is not all about helping to give you something worthwhile to sit on. Your butt has to follow you every where you go, your butt helps provide muscles to support your back and your butt also helps you to walk and run! In Fit Tip #26 we discussed Beach Chair Back Builders. Guess what! You can also build a better butt in your beach chair, whether you are home or away!
Lie prone (on your belly) on your beach chair/ lounge chair. Allow your feet to hang off the end.
Butt Builder #1: Lift then Curl. Squeeze your buttocks and core tight, drawing your navel up off the beach chair.
Step 1: Flex one foot as you extend your leg and lift your knee off the chair.
Step 2: Curl your heel toward your buttocks (this move also target trains your hamstrings).
Step 3: Lift the knee a little higher.
Step 4: Lower your knee so it is aligned with your hip but keeping it raised off the chair.
Step 5: Extend or straighten out your leg.
Step 6: Lower your leg slightly, keeping your knee off the chair.
(That is the key: keep your knee off the chair!)
Repeat for 12 -15 reps and reverse other leg and buttocks.
Butt Builder #2: Curl then Lift. Remain in a prone position. Place your hands under your chin. Curl the heel toward the buttocks, keeping your foot flexed and flat toward the ceiling. Imagine you are balancing a plate on the sole of your foot! Gently lift and lower your knee 1-2 inches, as you keep your hips straight and aligned. Perform 10-12 repetitions on each leg or buttocks.
Butt Builder #3: Double Leg Lift. Lying on your belly, squeeze your core and your buttocks. Rest your chin on your hands. Extend your legs as long as you can from your hips then gently raise both legs together off the chair. Go for length, not height. Hold for 5-10 seconds. Repeat for 12-15 repetitions.
If lifting both legs causes any discomfort, simply lift one leg at a time. Never try to work through joint pain!
Building healthy strong buttocks, even on vacation, will help you in all aspects of your life.
P.S.
Please click here to view the video that describes this fit tip. All you need is a video function. It is "white listed" and not spam.
You Go Girl!
Resources:
www.LynneBricks.com
Craig, Colleen. Pilates on the Ball. Healing Arts Press. Rochester, VT. 2001.
|
