Butt Blast

This is a Ball pattern from www.turnstep.com. (pattern 13622)

I do these exercises together and it really burns your buns...

Start out in prone position on the ball.

1st Exercise: Do 4 sets of 8 (each leg) of let lifts - concentrate on using the glute to lift the leg - but not too high so that you cause your back to arch. Core is tight as well.

2nd Exercise: Still in prone position roll out until your legs are off the floor (ball is resting between abs and upper thigh) Place your heels together with feet flexed and bend your knees. Press up to the ceiling 32x - keep hips into the ball and do not let your back arch. Do a very small controlled lift using your glutes to lift the heels to the ceiling - and keep those abs tight too!

3rd Exercise: Back to initial prone position. Place a 3-5-8 pound (pick your level) weight behind the knee. Squeeze the heel to the glute to hold the weight secure. Your other leg should be straight out on toe for balance. Lift leg up (heel) to ceiling without arching your back - it's all glute! and gring it back down but press the knee into the ball without rounding your back. Repeat 3 sets of 8 each leg. (Don't forget to keep your core tight)

My class loves to hate this one, but it really makes your glute feel a good burn - and keeps them from touching the backs of your knees!

This site is the best! Any questions or comments please email me!

Added by Julie Brown at 12:48 PM on Monday, September 22, 2003 EDT. Add to favorites (view favorites)
(Email: julie.brown@harpercollins.com)
From: Clarks Summit, Pennsylvania (USA)
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