Get you rear in gear - At-home Move of the Month

This one-move wonder will get your backside bikini-ready - fast!

the move Ball hip bridge

strengthens Glutes (butt) and hamstrings (rear thighs), with abs and spinal erectors as stabilizers

step-by-step

* Lie faceup on the floor, legs straight, ankles and heels on top of stability ball, arms and palms on the floor and straight out to the sides, abs contracted to keep your torso stable [A].

* Press down with your ankles and heels and contract your glutes, raising your hips off the floor until your body forms a straight line from shoulders to heels [B].

* Hold for 2 counts, then slowly lower yourself back to the starting. position and repeat.

workout schedule Do 3 sets of 10-15 reps as part of your regular lower-body strength-training routine.

training tip To help keep your balance, find a spot on the ceiling to focus on. If balancing is still difficult, start with 1 set and work up to 3.

to progress Perform the move with only one heel on the ball, your other leg straight and held in place next to your working leg. Alternate legs on remaining sets. To work your glutes even harder, slide your arms along the floor, palms up, over your head to form a V.

COPYRIGHT 2003 Weider Publications
COPYRIGHT 2003 Gale Group