This exercise is a smoker! If you want a bang'n pair of legs, a firm butt, flat abs, flexible hips and better posture; this is your exercise. This is my favorite exercise and everybody @ the studio knows it. ;)
Here's how you do the exercise for the best results:
1.) Kneel on the ground and stand on your shins. You should lean back slightly so you feel your ankles make contact with the ground. Knees are in line with your hips.
2.) Press your ankles into the ground as you gently squeeze your knees towards each other (while you do the exercise)
3.) Pull your belly in and tilt your tail bone down.
4.)Squeeze your bottom as you reach your hips forward.
5.) Close your rib cage. Tighten the muscles around your rib cage.
6.) Reach your arms forward, out of the shoulder socket.
7.) Drop your chin to lengthen the back of your neck. When in doubt look at your chest.
8.) Keeping your core tight, slowly lean back from your knees. Do not arch your back.
Go back as low as you can keep your back from arching.
9.) If your butt drops onto your heels, you're not keeping your core tight enough. Try it again. This time, do it slower.
You will feel this exercise @ your:
thighs (the front)
If you feel it in your lower back. Stop immediately! Rest and try it again. Take your time. You'll get it.
I recommend 3 sets of 10 repetitions. Work toward this goal. You can do it. :)
A fitness junkie from birth, Michele was destined to make exercise and healthy living her life's passion. For over 20 years, Michele has motivated many as a personal trainer, healed hundreds as a massage therapist, transformed thousands as a Pilates instructor, captivated countless as a Kettlebell competitor/coach and soothed the souls of several as a Birthing Doula. With an eye toward adventure and a lust for travel and all things active, Michele can't wait to take on the next 20 years.