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Better Booty: Hip Extentions

Be Strong
posted: 03/01/2005
by Lindsay Yaw

This series ignites your entire back-side, including your glutes and hamstrings. You'll have greater control of your hips' rotational movements and experience less lower-back pain.

A. Prone Hip Extension:Lying on your stomach, lift one leg slightly off the floor, keeping your toes pointed toward the floor. Be careful not to over-arch your lower back, and remember to hold your navel in to maintain a neutral spine. Repeat 15 times per side.

B. Quadruped: On your hands and knees, extend one leg, keeping your back straight. Repeat 10 times per side.

C. Plank: Balancing on your elbows and toes, lift one leg up at a time,keeping your belly button pointed toward the floor. Maintain a neutral spine. Repeat 10 times per side.

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