Contributing Editor Selene Yeager demonstrates the Plank Extension, which strengthens the butt as well as abs
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Selene Yeager: Hi! I am Selene Yeager, Contributing Fitness Editor to Prevention magazine. For most women the trickiest part is the term either belly, butt and thighs. You can be successful tightening and toning those areas with the routine that combines yoga, pilates and ballet. This move is called plant extension. It's a great butt turner. But it also tones those inner abdominal muscles, because you have to brace your abs and keep them nice and tight to support your back while you are doing it. What you need is a chair. A nice sturdy chair or a bench and make sure that the chair is braced against something that moves easily, so it doesn't fly it out from underneath you while you are performing the move. Plant your hands on the chair, directly underneath your shoulders and walk your feet back and so your body forms a nice straight line, from your head to your heal. Keep your abs tight to keep your back from sagging and once you are in position raise the right leg and lower it. Continue like that for five reps and then switch thighs. To make this move easier take it down to the floor. Fine in that, and get in all force again, planting your hands right underneath your shoulders. Your knee should be about hip width apart. Head inline with the spine and then raise the right leg and lift it up and lower it. Using those glutes, keeping those abs tight, do five reps and then go ahead and switch legs. If you are looking for a greater challenge, take your body off the floor into a push-up position. Again, keep those hands right underneath those shoulders, feet about hip width apart on your toes and then just raise your leg and lower it down. Try not to rock from side-to-side. Your shoulder should be nice and steady, you do five reps and switch tones. You should see some nice tones in about 3-4 weeks.
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