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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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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

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