Bring the fireworks to your love life with these four simple moves of strength. Mix three sets each into your regular gym routine up to three days a week for more satisfying sessions in the bag.
This movement improves hip mobility and gluteal strength to increase its dynamic power (or, say, its buoyancy).
Do this: Lie face-up on the floor, with your knees bent and your feet resting
(a). Press your heels to raise your hips so that your body forms a straight line from the shoulders to the knees
(b) tighten your glutes for 10 seconds, then lower your hips without letting them touch the floor. That's just one rep. You get best result y doing 12 rep.
This isometric movement strengthens stillness - perfect to help you hold complicated *winks* positions for longer.
Do this: lean against a wall with your feet about two feet apart, then bend your knees to 90 degrees and raise your arms in front of you. Hold for 60 seconds. (Very easy? Put a weight on your lap.)
If you have a new eccentric pose that you are dying to try or you just want to be able to wrap your legs around it, developing more hip flexibility is crucial.
Do this:
(a)Kneel with one foot in front of you, with your knees bent 90 degrees. Keep your torso erect and rest your hands on your hips. Gently push your hips forward as far as you can, keeping a straight trunk
(b). Hold for 10 to 20 seconds, then repeat on the other side.
Quick Tip: Increase the intensity of the stretch by lifting the opposite arm straight.
Be warned: this toner may result in more intense Os.
Do this: Lie face up on the floor, stretch your arms out and lift both legs 90 degrees
(a). Keep your legs close with each other and center engaged, lower your legs slowly, stopping just before touching the floor
(b). You want to pause, then slowly, lift them back to begin. That's a rep; Make 10.
Quick Tip: Keep your legs close together and your knees slightly bent.
1. Hip Thrust
photo credit: nicktuminello.com
This movement improves hip mobility and gluteal strength to increase its dynamic power (or, say, its buoyancy).
Do this: Lie face-up on the floor, with your knees bent and your feet resting
(a). Press your heels to raise your hips so that your body forms a straight line from the shoulders to the knees
(b) tighten your glutes for 10 seconds, then lower your hips without letting them touch the floor. That's just one rep. You get best result y doing 12 rep.
2. Wall Sit
photo credit: yogaveyasam.com
This isometric movement strengthens stillness - perfect to help you hold complicated *winks* positions for longer.
Do this: lean against a wall with your feet about two feet apart, then bend your knees to 90 degrees and raise your arms in front of you. Hold for 60 seconds. (Very easy? Put a weight on your lap.)
3. Hip-flexor Stretch
photo credit: healthline.com
If you have a new eccentric pose that you are dying to try or you just want to be able to wrap your legs around it, developing more hip flexibility is crucial.
Do this:
(a)Kneel with one foot in front of you, with your knees bent 90 degrees. Keep your torso erect and rest your hands on your hips. Gently push your hips forward as far as you can, keeping a straight trunk
(b). Hold for 10 to 20 seconds, then repeat on the other side.
Quick Tip: Increase the intensity of the stretch by lifting the opposite arm straight.
4. Leg-lowering Drill
photo credit: womendailymagazine.com
Be warned: this toner may result in more intense Os.
Do this: Lie face up on the floor, stretch your arms out and lift both legs 90 degrees
(a). Keep your legs close with each other and center engaged, lower your legs slowly, stopping just before touching the floor
(b). You want to pause, then slowly, lift them back to begin. That's a rep; Make 10.
Quick Tip: Keep your legs close together and your knees slightly bent.
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