FUN EXERCISE MOVE! #TheBootyBible -- Earning Your "Playtime": BOOTY BackUPs or "Supermans on the Ball"-
If you don't have a Swiss/Fitness ball at home, wth are you waiting for?! These can also be done at your gym, just don't kick someone up in the jaw.
Use slow controlled movement with this one. Go too fast and you will probably roll off onto the floor and play yourself.
I should have used my bigger ball but meh.
Use one that allows both feet to be on the floor (apart) and your body to be bent over it comfortably.
Hands placed firmly on the floor in front of you -
Rolling forward slightly, a little and SLOWLY, lift your back feet off the ground using your glute muscles to squeeze up, keep your legs straight.
KEEP IN MIND that you do NOT have to have your feet come off the ground that high like I crazy crazy did, just lifting them a bit off the floor is enough to get those glutes firing! Squeeze, then place your feet back on the floor, return to start. Do 4 sets of 10, pace yourself and go slow.
Note that these can also be done on the floor on a mat, just hold the squeeze up for 3-4 seconds before lowering back down.
MUSCLE BONUS: booty boost and lower back -
The things that come to my mind when I am in the middle of my writing something NEW...#TheBootyBible AM