When you close them, have one leg cross over the other. Try doing 3 sets of 20 repetitions on each leg.ĭo you want more? Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close. Move each leg as though you are doing a flutter kick in water. Lift one leg higher then the other and alternate. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. OK, maybe this doesn't sound like fun to you, but if you simply give me a chance here, you may start enjoying it as much as I do. This exercise, which I have learned as "Flutter Kicks" will surely make your hamstrings and glutes burn with delight. Hip extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best. Do all of the reps with one leg forward and then continue with the second leg. At this time the other knee will almost touch the floor then come back up. Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes. Bring one leg forward and stand so that you have good balance. Hold two dumbbells to the side of your body. Here are several different types of lunges:Īs a refresher on how to do a lunge, let's review the stationary lunge with dumbbells. Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit her daisy duke shorts in The Dukes of Hazzard. Lunges are another exercise that works your glutes. If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.
You should always have someone check your form to be sure you're doing squats properly.
As you move your feet further apart, you'll feel the exercise more in your hips and butt. The closer together your feet are, the more your quads (front of the thighs) will work. Varying the width of your feet will change the emphasis of the exercise.
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