Bikini Body Workout 2007: Complete Cardio and Sculpting Routine

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Hip-Lift Progression

5. Hip-Lift Progression
Targets glutes, hamstrings

Level 1: Hip Lift

Lie faceup on ground, knees bent, arms at sides.
Lift hips toward sky, squeezing glutes and hamstrings at the top. Lower and repeat.

Level 2: Alternating Hip Lift

Do the hip lift in Level 1, but at the top of the movement lift right foot from the ground, extending right leg so thighs are parallel. Hold for 5 seconds; keep hips even by pushing strongly through left leg.
Bring right foot back to ground and lower hips. Repeat for 30 seconds; switch legs.

Level 3: Single-Leg Hip Lift

Do the alternating leg lift in Level 2 without lowering leg on each rep; repeat for 30 seconds on each side.

Next: Toe-Reach Crunch

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Chinchilla wrote:

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1/10/2012 06:32:29 PM Report Abuse

irockursocks47 wrote:

for this workout are you supposed to do it together?

4/14/2011 06:46:17 PM Report Abuse