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I do it in bed!
Stop! Are you sitting? Please stand up.
If you’re lying down turn onto your belly;
Reach back and give a firm squeeze to your own bottom.
Don’t worry, it’s not weird, squeeze your gluteal muscles.
Could be a little firmer back there?
It’s funny how our body’s natural default is soft, loose, and squishy.
I’m here to tell you, having a saggy bum isn’t something
that you have to accept. If you’re super busy like most of us,
squeezing time in for your workouts is a must. Bedtime offers a
great opportunity for making your rear view a priority. All you need
is your personal commitment and your bed. Consider toning your bum for these reasons:
3 fun reasons to firm up your bum
1) Clothes shopping is more fun when you can fit into the stuff you love
2) Bathing suit season feels amazing when you look like “Pop, Pow, Wow!”
and not so great when you look like “Plop,hum,Ouch”
3) Admiration from others who wish to look like you is a great confidence builder
3 Practical reasons to firm up your bum
1) Studies show that atrophy of the gluteal muscles can lead to lower back discomfort
2) Your bum works with other core muscles to help you sit and stand upright
3) Your bum helps to create movements like walking, climbing stairs, and biking
Commit to these 2 Exercises daily
Bum Clinch: Lie on your belly or back. Draw your legs as close together as possible (let your inner thighs and/or ankles touch). Squeeze the two cheeks of your bum together as if to stop anything from entering or exiting. Hold the clinch for 15-30 counts and then release. Repeat 2-4 times daily.
The Bridge: Lie on your back in a bent-knee position. Place your feet flat on the bed and allow your arms to rest comfortably at your sides. Face your palms downward, feet hip-width apart, and toes facing away from your body. Engage your abs to stabilize your spine and lift your hips off the ground simultaneously. The American Council of Exercise notes you should avoid lifting your hips too high, as this causes excessive arching in your back. Hold this position for 15 to 30 seconds. Lower your hips back to the starting position. Repeat 2-4 times daily.
For more great fat blasting, saggy bum lifting, beautiful rear view creating exercises, join us for classes or schedule your personal training session today www.kineticsnj.com or 732-317-8931. Remember to consult with your physician before trying any new exercise program.