The trio are three powerful exercises to build and define your booty. Try them separately or pair together in different combinations for more bum burn. This exercise has a pure glutes focus although you will engage your core and upper body in order to balance.
Lying flat on back, elevate feet onto a higher surface (a medicine ball will be one of the most difficult whereas a low yoga block would be easiest.) Squeeze glutes as you push up hips toward ceiling. You can hold this bridge position, you can make it dynamic by lowering and raising the hips or you can take it to an advanced level by adding an extension (as shown in video.)
Reps: Try x12, 2 sets with minimal rest between
Time: 20 seconds beginners, 45 seconds intermediate to advanced, optional 2nd set
Try first with feet on the floor then progress to a higher but still stable surface such as a yoga block or a low sofa.
Add instability with a moving source of elevation such as a medicine ball, pilates ball or even trx. You can also add in the extension shown in the video for even greater intensity.
Straight Quatro Apoio & Hamstring Curl
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