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Glutes is another word for bums as we all know many people like to shape them into a nice round figure for both female and male same with the calves so that you have that good looking toned body from top to bottom, first you will need a towel, water for drinking during your exercises and an exercise mat.
For the 10 minutes warm-up you can start by marching on the spot for two minutes then jog on the spot for one minute next you do the knee the lifts for another minute. Repeat everything until your 10 minutes is up then stretch it out and you can start with your glutes and calf workout.
LYING SIDE LEG RAISES: Lie on your side on top of your mat and towel, with one arm underneath you and the other at your waist. Place one foot on top of the other with your legs out straight, keeping both legs straight raise your top leg up in the air until you feel a tightness in your outer hip. Bring your leg down to within several inches of the other leg and raise it up in the air again. Repeat this for 15 to 20 repetitions one leg, switch sides and do the same with the leg, when you are done you do the next exercise.
SIDE LYING POWER KICK: Lie on the right side with right elbow bent under shoulder lifting your ribs or rib cage away from the floor with hips stacked and knees bent 90 degrees in front of hips. Extend top leg straight in front of hip foot flexed. Then bend knee into chest press out through heel to extend leg straight it would look like you are pushing away from body with heel. Do all repetitions on theA� right side then repeat on opposite side to complete the set doing 15 repetitions.
FROG: Lie face downA� with knees bent and open to sides feet flexed and heels pressed together. Bend elbows and stack hands so that you can rest forehead on top, keeping your heels touching , squeeze glutes or bums and lift thighs off the floor. Lower back to the starting position repeat 15 times. Then you do the next exercise.
SINGLE LEG STANDING LEG EXTENSION: Standing on right leg with knee slightly bent, left leg extended behind hip with the toes lightly tapped on the floor both hands behind head. Keeping your weight in right foot and the spine naturally straight hinge forward or lean forward from hips and lower chest until parallel to the floor. Maintain a flat back raise torso back up right lifting left leg higher behind hip . Balance on right foot shoulders should be over hips ,lower left toes and hinge forward to repeat. Do all the repetitions on the rightA� and then repeat 15 times on opposite side to complete the set.
SINGLE LEG CALF RAISES: Stand and push your body upward on the ball of your right foot make sure that your stomach muscles are tight so that your body remains straight as you are lifting up hold the position at the top for five seconds before lowering. Repeat with the left foot and you can do about 25 repetitions for each side. When you are done you can do the stretch for the calve before you do your cool down and stretches.
STANDING CALF STRETCH: Stand with legs straight and at hip level bend forward at the waist so your fingers reach the floor, while touching the floor move your hands slowly in front of your body supporting more weight on your hands as you do so. Then move your hands back to your starting position stretching the calves help you to relieve the pain and not to have cramps and they will have that nice shape. Then you can do your cool down and other stretches for the wall body and you will be done with work out.A� For feedback contact 0772 831 345 / 0778 524 207 e mail [email protected]
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