BLOGGER TEMPLATES AND TWITTER BACKGROUNDS »

Friday, December 19, 2008

The 10 Best Butt Exercises!

Ari tu ARC ada mintak exercise for butt~

So Arc,this one for u! (otherwise untuk u all yang membaca gak~)

Stiff-Legged Deadlift

       Stand with your feet shoulder-width apart. Grasp two dumbbells and let them hang in front of your body. Keeping your knees straight, slowly bend forward at the hips and lower the dumbbells until you feel an intense stretch in your hamstrings. Then, reverse direction, contracting your glutes as you rise upward to the starting position.

Good Morning

       Begin by resting a barbell across your shoulders. Assume a shoulder-width stance and keep your lower back taut throughout the movement. Slowly bend forward at the hips until your body is roughly parallel with the floor. In a controlled fashion, slowly reverse direction, contracting your glutes as you raise your body up along the same path back to the start position.

Reverse Hyperextension

        Begin by lying face down on a flat bench with your lower torso hanging off the end of the bench and your feet just short of touching the floor. Grasp the sides of the bench with both hands to support your body. Slowly raise your feet upward until they are just short of parallel with the ground, contracting your glutes at the top of the move. Then, reverse direction and return your legs to the start position.

Unilateral Hip Extension

       Begin by placing your left knee on the bottom of an incline bench. Bend your elbows and place your forearms across the top of the bench so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

Lying Abduction

       Begin by lying down on your left side. Bend your left leg at a 90-degree angle and bring your left foot to rest underneath your right knee. Keeping your right leg straight, slowly raise it as high as possible. Contract your glutes and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left.

Standing Abduction

       Begin by attaching an ankle weight to your right ankle. Stand with your feet together and grasp a sturdy, stationary object for support. Bring your right leg directly out to the side as far as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, invert the process and repeat on the left.

Lying Leg Curl

       Begin by lying face down on a leg curl machine, with your heels hooked underneath the roller pads. Keeping your thighs pressed to the machine's surface, slowly curl your feet upward, stopping just short of touching your butt or as far as comfortably possible. Contract your hamstrings and then reverse direction, returning back to the start position.

Standing Leg Curl

       Begin by attaching an ankle weight to your right ankle. Grasp onto a stationary object and slowly curl your right foot forward, stopping just short of touching your butt or as far as comfortably possible. Contract your right hamstring and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

Kneeling Abduction

        Begin by kneeling on the ground, assuming an "all fours" position. Keeping your right leg bent, raise it to the side as high as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, repeat the process on your left.

Floor Kick

        Get into an "all fours" position, placing your palms on the floor to support your body weight. Keeping your left knee on the floor, straighten your right leg and extend it behind your body just short of touching the floor. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back the start position. After performing the desired number of repetitions, repeat the process on your left.


Photobucket

i luv 'HER' back n butt~!!!

nice~

♥♥♥

1 comments:

ARC said...

yaaa thnx 4 dis info. Btw, the exercise is 4 me, not for other person. Why should I concern bout others' butt? haha