|Femme Slender together with Yoga & Pilates expert Dr Kyrin Hall have come up with some simple steps to help you achieve that perfect bikini bum just in time for the summer.|
Calisthenics (exercises where you use your own body weight for resistance) are best for toning the buttock area. Once you have achieved the correct alignment you can then progressively add weights to your exercises to increase resistance. This area has a big muscle mass so high repetition of 15 or more reps per set is recommended.
Squats: Stand in front of a chair and lower hips to 2 inches above the chair as if you were going to sit down, then lift up. Squeeze your buttock as you lift. Keep your back straight, stomach pulled in and chest lifted. Do 3 sets x 20.
Walking lunges: Keeping your back straight, walk across the room taking large steps. Keeping knees bent & hips low while doing this. You can add arm weights to increase resistance.
Leg kickbacks: On your hands and knees – lift one knee at a 90-degree angle. With controlled movement, elevate your heel up to the ceiling using a small range of motion as if you are pushing a heavy weight away from you. Keep your back straight and squeeze your buttocks. You can add ankle weights to this exercise for more resistance.
Get comfortable, ideally lying flat on your back with knees bent at a 90 degree angle. You can support the head and legs with a pillow. Place your hands on your abdomen, next to each other, and take deep breaths. Consciously relax your face, especially around your eyes and mouth. Keep the mouth closed and breathe through the nose. The ultimate aim is to slow the breath down to 2 breaths per minute.
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