Hone and tone your bottom with this supercharged exercise!

Who wants to try one of the best exercises for great glutes (bottom) and build athletic speed and power whilst you are there! Red Hot Personal Training just loves this move for the great results it gets with clients.

A step up from the 'Glute Bridge' exercise. This move adds an additional core challenge and increased range of motion. 

1. Sit on a stability/swiss ball. Slowly walk feet out until head and shoulders are resting on the ball, positioning feet hip-width apart under knees and place hands onto your hips.

2. Lower hips toward the floor, (try not to let your knees travel forwards) stopping a few inches above the ground. Pause, then engage abs and press up through the glutes and down into the heels to lift hips up in line with knees. Try no to hyperextend (don't lift up to high) Pause for 2 seconds squeezing your glute muscles (bottom).

3. Lower hips to start position. Try 3 sets of 10 reps.

(Remember to perform the exercise carefully and listen to your body, really focus on using your glute muscles to do the work). 

How to get back on track - Part two

Small changes in habits can lead to a permanent lasting change. Think about how you can incorporate more movement and opportunities to increase/maintain muscle mass into your daily life. We have touched on this subject before but its such an important one. As we age its important to retain as much muscle mass as we can. We lose muscle at a rate of 1% a year after the age of 40!!  Try these two ideas below:

1. Walking the dogs or vacuuming the house today?  Add in some walking lunges when no one is looking! Lunges are a great multiple muscle exercise targeting not only those leg muscles but also stretching your hip flexor muscles, activating your core muscles and improving balance!

2. Why not put some music on and just dance!  Dancing helps improve aerobic fitness, improves muscle tone and strength and also has many mental benefits as well including enhancing mood. Click on the link below.  

DOWNLOAD SONG http://bit.ly/1nbKLB4 Flashdance What a Feeling Irene Cara © 1983 Unidisc Music Group Become a Fan On Facebook CLICK http://bit.ly/aybWug Follow on Twitter! http://twitter.com/UnidiscMusic Jennifer Beals Irene Cara is best known as a singer of movie themes, though she worked as an actress since childhood.

We love this, its a classic, just turn it up, dance and see how you feel afterwards! 

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