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The Bootylicious Home Workout

Take the supine position up a notch to strengthen your hamstrings and butt.

Strengthen your hamstrings and tighten your tush with just a stool – no fancy gym equipment needed! By Deborah Lin.

Yogis will be familiar with supine poses (the position where one lies on the back), which relieve stress and promote flexibility. Amore Fitness personal trainer Rosnani Abdullah takes it up a notch with a supine challenge move for those looking to get a perkier derriere. Using just a stool, you can do this in the comfort of your home!

Note: Ensure that your toes are pointing up throughout the exercise, or you’d activate the calf muscles instead of the hamstrings.

Supine Challenge

Works hamstrings and butt

Lie down on an exercise mat or a large towel. For stability, place arms at a 45-degree angle away from body, with palms facing down. Bend knees and place heels on stool. Shin and foot forms a 90-degree angle. Inhale, then exhale while lifting hips off floor and squeezing butt. Lower hips slowly to hover slightly over mat before lifting hips again. Hips should not touch mat until end of set. Do three sets of 20 reps.

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To increase the workout intensity, try this:
Do the hip lifts with one leg lifted (shin parallel to ground). Do three sets of 20 reps.

Bootylicious_Home_Workout_Strengthen_Hamstrings_Butt_Intensity

Also read:

Kayla Itsines Workout Routine: The Lower-Body Toning Circuit (Part 2)

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