Julia Manson Cheng " bottoms Up" !!!


Here are 2 of my favorite exercises for a tight, toned bottom!

Squat + Rear Leg Lift: 

Stand with legs hip-width apart, toes forward. Slowly lower into squat with tall spine, weight in 

the heels & knees behind shoe laces, without knees moving past 90 degree angle. Rise up and

 lift one leg back, squeezing the buttocks tight and flexing the foot. Return to squat & repeat

 other side

Plie Squat + Side Leg Lift:

Stand with legs wider than shoulder-width, erect spine, toes pointed to corners of the room.

 Sink into a deep squat keeping knees in same direction as toes (watch out for knees moving 

inward). Rise up and lift one leg to side and slightly behind with foot flexed. Think about lifting 

back to the corner of the room instead of directly out to the side in order to target the smaller 

gluteal muscles in the outer hip. Return to plies & repeat other side.

For each exercise complete a total of 16 to 20 repetitions x 1-2 sets. Remember to ‘exhale’

 when ‘rising’ or moving away from the floor. Add hand weights

for more intensity. Bottoms up!


                                             




                                                                 Julia Manson Cheng 
                                                                                                                                                                                             mhttp://www.beautifulbodybreakthrough.com/

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