http://www.firmbuttexercises.com - This is a very effective butt exercise as it helps you work both sides of your gluts.
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This exercise is called an Elbow Stand Single Leg Raise. And it starts on your side, on your elbow. So for most people, lying on a hard track like this is not going to be fun, so they are going to have to have a pad or something like that. Well basically, you are working both sides of the glutes here. You are working this hip, because you are supporting yourself like this, but you are also working this hip because we are going through a small range of motion here. So you are contracting these muscles, working the sides of the hips, and a lot of women say that's where they would like to work, so -- guys do though. So you get in this position just like this, and you hold that, this is just the plank position. The next part is you can hold here for stability, but if it's too difficult to hold this position, you can hold right here also. Okay. So hold the hip. You just raise this, just like this. So for some people holding this position is going to be hard enough, you can just hold this for 45 seconds. The rest of you raise up just a little bit until fatigue, or a set of 10-20.
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