This classic is a surprisingly good workout for the glutes, as well as the hamstrings and hips.
How to do that: Begin on your back with your knees bent, feet hip-width apart. Slowly peel your spine off the floor from the tailbone, one vertebra at a time, tightening the glutes and hamstrings. Pause when you create a diagonal line from shoulders to knees. Lower slowly, one vertebra at a time. thanks to:webmd.com
Sit upright on a stability ball with legs hip-width apart and feet flat on the floor. Slowly lower your torso about 15 centimeters forward, keeping your back straight. Tighten your glutes as you lower and return to start.
Then, keeping your abs tight, slowly lift your right leg off the floor. Hold for 3 to 4 seconds and release.
That’s one rep. Repeat the whole sequence, lifting your left leg next. Alternate until you complete your set.
This small movement isolates and works the gluteus maximus, the largest muscle in the body. Be careful not to use the back muscles; the glutes should do the work.
How to do that: Bend the knees 90 degrees, feet together. Squeeze the glutes and slowly move the thighs up off the ball. A small, controlled, 2-inch movement is the goal. thanks to: webmd.com
