Contracting lying on the back remain suspended with the buttocks on the ground

30/30 Bubble Butt

Getting Powerful Shapely Glutes

Get Instant Access

Starting Position

0. Sir with your legs extended forward and your hands on your knees.

Initial Phase

1. Inhaling in two counts, lie down on your back and extend your arms behind your head, tensing your whole body.

2. Exhaling in two counts, extend your arms along your sides with the palms on the ground.

Central Phase

3. Inhaling forcefullv in two counts, fold your arms behind your head and stretch your feet, straight and together.

4. Holding open tor two counts, raise the torso.98

5. Contracting the abdomen for two counts, raise your legs straight and together, remaining suspended while keeping your buttocks on the ground. "'

6. Exhaling in two counts, lie down on your back and extend your arms along your sides.

Final Phase

7. Inhal mg in two counts, extend your arms over your head.

8. Exhaling in two counts, raise your torso and bend forward till your fingers touch your toes and your forehead touches your knees.

Repeat three or seven times.

Benefits

┬┐Tee Overcoming oj Obstacles says:

Was this article helpful?

0 0

Post a comment