Top-Notch Tushie

Put those quads & glutes to work with these power moves! Get stronger at the gym or right at home by incorporating these exercises – recommended by HAC Master Trainer, Andrea Bradley – into your workout routine!

Lunges

  1. Stand with your feet shoulder’s width apart, spine long and straight, shoulders back, gaze forward.
  2. Step forward with one leg into a wide stance (about one leg’s distance between feet) while maintaining spine alignment.
  3. Lower your hips until both knees are bent at approximately a 90 degree angle. Your front knee should not extend over your ankle, and your back knee should hover above the ground. Keep your weight in your heels as you push back up to starting position. Repeat on both sides.

Stability Ball Wall SitsStability Ball Wall Sits.jpg

  1. Starting Position: Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back, but making contact with
    your tailbone, low- and mid-back. Your feet should be positioned 6 – 12″ out in front of your body, feet hip-width apart with toes facing forward or turned out slightly.
  2. Pull your shoulders blades down and back. Do not allow your low back to pull away from the ball. Gently lean into the ball, as you shift your weight into your heels. Place your hands by your sides.
  3. Downward Phase: Inhale. Keep the tailbone, low and mid-back against the ball as you bend your knees, and begin to lower the body. Push back with your hips, allowing them to drop under the ball. The ball will glide down the wall with you as you lower your body toward the floor. Do not move the feet. Keep your knees lined up with your 2nd toe. Continue to lower yourself until challenged or until your thighs align parallel to the floor. Hold this position briefly.
  4. Andrea Bradley.jpg
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