Exercise instructions:

Air Squats

Stand up straight with your arms by your site, feet shoulder width apart, arms down. As you raise your arms, lower your body, starting with your butt. Keep your head up and your back straight, chest up. Lower all the way down and come up squeezing your butt cheeks. Do 10 reps without rest and repeat for 3 sets.

Lunges

Stand up straight. Step one foot forward and one foot back, not too close to each other and not too far apart. Bend your knees bringing your back knee close the floor and the front knee at around 90 degree angles in front of you. Ensure your front knee does not go beyond the toes. Do 2 sets of 20 reps on each leg. Go slow to ensure correct form is maintained.

Glute raises

Lie down on the mat, knees bend close to the glutes. Raise your pelvis up until the back is straight. Keep your arms alongside of the body. Do not twist your neck or move your head during this movement. Tense your glutes as you come up, lower down but do not touch the floor, and come back up. Do 2 sets of 20 reps.

Straight leg glute kickbacks

Kneel on the floor with knees hip width apart, hands on the floor shoulder width apart. Straighten one of the legs behind you and bend towards you without touching the floor. Do 2 sets of 20 reps on each leg.

Video Link: https://www.youtube.com/watch?v=92QIKbbiRXo

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