Table of Contents
Footprints on six movements
Following Women Health butt challenge with great fertility of mind, you can do exercise alone or just taking short-time of doing, It is a peachy approach of butt lifting and back sculpting. Make yourself at home or gym center depending on your wisdom mind.
- Spending 20 minutes as Timetable
- Using a mat like an Equipment
- Keeping butt and lower body toning as a Benefit
Instructions: Each move is completed by the prescribed reps, firstly,
The next exercise is going on smoothly, secondly,
A relaxing time of 1 minute is accepted freedom, after that,
The recommendation finishes with some moves every week, finally.
Warming your body up with instructions, tracking 6 following moves today.
Stage of Lift-Leg Straddling
Instructions: Sitting in widen-apart legs on the ground or a yoga mat, then, balancing of right knee frame and 2 hands at 1 line with upper body turning, after that, squeezing right leg and pressing your fingers down whereas slower straddling butt up outwards the ground or a mat.
It is just one turn rep, repeating each side on many turns, which counted 6 sides of both directions. Make yourself in confidence before stepping to next move.
Stage of Combat Squatting
Instructions: To prepare a pressing knee forwarding with top thigh will be suffered a whole-pushing gravity on half-kneeling posture meanwhile to keep planted-heel on the ground.
- To keep a firmly force to put your ankle or calf stretching and before releasing, should hold 5 seconds.
- To alternate each warm-up posture like 6 listed rounds on both sides before finishing this rep.
Stage of Curtsy Lunge
Instructions: Aiming to a foot balance of left leg bent and straight leg at standing pose, setting a dance step by putting left leg diagonally back behind right. In continuing workout of lunge, rotating your hips towards 1 side while moving your knees in front of ankle. It is just one turn rep, repeating each side on many turns, which counted 6 sides of both directions. Make yourself in confidence before stepping to next move.
- Week 1: 15 reps on 4 sets
- Week 2: 20 reps on 4 sets
- Week 3: 15 reps on 5 sets
- Week 4: 20 reps on 5 sets
Read : Best 12 Valuable Guidelines aimed to Lose Belly Fat, Based on Weight Loss Masters
Stage of Jump Lunge
Instructions: Lunge is a part of body, importantly affected on breathing. Pushing your legs up as a jump, then, landing on lunge with the opposite side and legs switching, noticed holding knees smoothly, after, momentum addition to arms actions, your legs are still switching. It is a new rep of jumping pose, let’s end this rep up with the times you do it as much as possible. It is just one turn rep, repeating each side on many turns, which counted 6 sides of both directions. Make yourself in confidence before stepping to next move.
- Week 1: 20 reps on 4 sets
- Week 2: 25 reps on 4 sets
- Week 3: 20 reps on 5 sets
- Week 4: 25 reps on 5 sets
Stage of Knees-up
Instructions: Lied backside, hold bent-legs on floor and put both-side arms. With a fluid cycles of moving, lifted upper-lower body up aiming to bring knees towards chest, then, expanded legs out of mat whereas lifted down a little with upper body till shoulder blades was grazed out of floor. It is just one turn rep, repeating each side on many turns, which counted 6 sides of both directions. Make yourself in confidence before stepping to next move.
- Week 1: 10 reps on 4 sets
- Week 2: 15 reps on 4 sets
- Week 3: 10 reps on 5 sets
- Week 4: 15 reps on 5 sets
Stage of Candlestick Jumping
Instructions: Standing pose, straight knees and feet in 1 line, stand on top mat, then, putting butt on the floor and rolling back side in case of feet-hips extension towards up the ceiling. After that, opened-arms passing on up-head, rerolling towards front side to stand up by putting your arms in font side too. Finally, jumping straight up in one fluid motion. It is just one turn rep, repeating each side on many turns, which counted 6 sides of both directions. Make yourself in confidence before stepping to next move.
- Week 1: 8 reps on 4 sets
- Week 2: 12 reps on 4 sets
- Week 3: 8 reps on 5 sets
- Week 4: 12 reps on 5 sets
