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Top 10 to Beautiful Bottoms
 The obsession that most women have about their bottoms is well documented.
Infact, one of the problems with bottoms is that their muscles don't get much
used in everyday life. Today's living doesn't put much demand on the bottoms in
terms of mobility and as the joint is not being put through its full range of
movement regularly, the surfaces are not lubricated and the muscles may tighten
up and restrict movement. Improving your posture will be a good start at walking
those muscles up, while the following exercises will strength them, thus lifting
and firming the buttocks.
  Back Leg Lifts:
Lie on your front, resting on your elbows. Bend your right leg slightly and
keep the foot flexed. Raise the left leg and stretch it to its full extend,
pointing the foot. Do 16 lifts each side.
 Two-Point Kneel:
This exercise co-ordinates and strengthens the stabilizing muscles in the
hip. Balance on one knee and opposite hand, with the opposite arm and leg
outstretched. Balance in this position. Then reverse the position, balancing on
the other knee and opposite hand. Hold for few seconds and repeat.
 Leg Stretches:
Lie face down on the floor, arms and legs stretched, feet about hip-width
apart. Pull up your stomach muscles so that there is enough space to slide your
hand between your stomach and the floor. Stretch out left arm and right leg
simultaneously, about 15 cm (6 inches) from the ground, feeling the stretch
right throughout your body. Repeat with the opposite arm and leg. Do the
exercise 8 times on each side.
 Deep Plies:
 Stand tall with your feet about 45 cm (18 inches) apart your legs turned out
from the hips. Keeping your back straight, drop your tailbone down towards the floor,
bending your knees but without taking your heels off the floor. Squeeze your
thighs together to straighten, pulling up the muscles in your buttocks and the
back of your thighs. Keep on squeezing so hard that you rise up on your toes.
Come down, in one slow, smooth movement and bend the knees into another deep
plies. Repeat the whole sequence 4 times in all.
 Squat:
Squat on the floor with your heels raised. Keep your hands off the ground.
Hold for as long as you can. You can also keep your heels on the ground without
raising them. Use your arms to help maintain the position. Feel a stretch in the
back of your hips. To view this exercise
> click
here.
 Buttock Walk:
This strengthens the gluteal muscles in your buttocks. Sit on the floor with
your legs straightened out in front of you and your arms folded. Shuffle forward
across the floor, then back. Repeat until fatigued.
 Seated Twists:
 Sit on the floor with both of your legs extended in front of you. Bend your right leg over your left leg, keeping your right foot flat on the floor outside the left knee. Place your left elbow on the outside of your right knee, and extend your right arm behind you with your palm flat on the floor for support. Slowly twist your upper body to the right while looking over your right shoulder. Lightly apply pressure with your left elbow on the outside of your right knee as you twist. Be sure to keep your upper body straight. Once you feel a comfortable stretch in your hips, buttocks, and lower back, hold this position for at least 15-30 seconds. Switch sides and repeat.
To view this exercise
click
here.
 One Leg Kick:
Lie on your front, supporting your forehead on your folded hands. Draw your
navel to your spine, trying to form an arch under your abdominals. Bend one leg
at the knee. Inhale and, as you exhale, point your toes and make a stabbing movement with your foot towards your buttocks. Keep your knees together
and lengthen through the legs. Repeat 10 times with each leg.
 Leg Circles:
Lie flat on your front, your face on your arms. Raise one leg straight behind
you and make 16 little circles with your pointed foot, clockwise and then anti-clockwise.
Repeat with the other leg.
 Foot Tapping:
 Lie face down on the floor and stretch out your arms and legs, with your head
and chest off the floor as well. Now tap the feet together, working up to 50
taps.
All the above exercises promote increasing mobility, flexibility and strength
as the joints and soft tissues heal. You will be able to achieve a full range of
movement in the hip.
Dated 26 January 2012
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