Bikini Body Workout: Complete Cardio and Sculpting Routine
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Pages in this Story:
- The Strength Circuit
- Squat Progression
- Push-Up Progression
- Lunge Progression
- Shoulder-Press Progression
- Hip-Lift Progression
- Toe-Reach Crunch
- Bicycle Abs
- Plank
- Pick Your Favorite Cardio
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
