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First,
Walk it off: Take it around the block a few
times: Walk a block or two to warm up and then do 10
steps of walking lunges. Take short strides and walk
slowly, dipping down as you walk, (bending your knee
deeper than normal walking, but not too much-about 3
or 4 inches deeper). To protect your knees, don't dip
to far. As your knee bends your bottom drops and you
feel your rear supporting the movement on each side
with each step. As you walk and dip slowly your butt
will begin to burn, your quadriceps (thighs) may burn
too, that's ok.
Keep
it moving for 10 sets of 10-20 walking lunges with 20
steps of brisk walking in between.
Then:
back inside, lie on the floor with your knees bent and
feet on the floor. Tilt your pelvis up and contract
your buttocks at the same time, then return your bottom
to the floor and keep squeezing the cheeks. Up and down
slowly, very small, very smooth movements, 2 sets of
20 repetitions. Then, keep it moving as you raise one
leg to the ceiling and continue pulsing the pelvis and
squeezing your butt (now supported by one leg and one
cheek) for 10 repetitions on each leg.
Stretch
it out: stay on your back, with one leg extended
out in front of you on the floor, bending the other
and bringing it into your chest. Hug that knee for 20
seconds and switch legs. (2-3 sets)
Do
these exercises every other day, and you will
reduce your rear rapidly.
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