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Tuesday, April 8, 2014

HEALTHKICK: The Exercise move to work your Belly, Hips and Derriere at the same time!!

source:Women'sHealth

Basic Bridge
(Pictured above)
Lie on your back, knees bent, feet flat on the floor hip-width apart, arms relaxed at your sides. Lift your glutes off the floor, pushing with your heels, so your body looks like a straight line from your knees to your shoulders. Squeeze your glutes and abs, hold for two seconds, then take three seconds to slowly lower back to the floor to start. “Make sure you’re extending your hips, not your back, and also that you aren’t tightening your shoulders so they come in closer to your ears,” says Grant.

Alteration: Hands-Up Bridge
Get in the basic bridge position, but this time do the move with your hands directly in the air; it forces you to engage your abs and glutes more.

Alteration: Unilateral Bridge

Go back to the basic bridge position, but this time raise one knee to your chest or extend it all the way out, then start lifting your glutes off the floor as with a basic bridge. Working the muscles on one side of the body helps isolate them and make them stronger.

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