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Turbulence Training Bodyweight Workout
4-Week Program
Exercise Descriptions
Lying Hip Extension
• Lie on your back with your knees bent and feet flat on the floor.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing
something between your cheeks.
• Bridge your hips up by contracting your glutes. Don’t use your lower back.
• Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the glutes.
• Slowly lower your hips down until they are an inch above the ground. Then repeat.
Lying 1-Leg Hip Extension
• Lie on your back with your knees bent and feet flat on the floor.
• Brace your abs, and contract your right glute (butt muscle) while you take your left
leg, lift it off the floor and hold it in the position shown.
• Using the right glute, bridge your hips up.
• Keep your abs braced. Do not use your low back to do this exercise.
• Slowly lower your hips down until they are an inch above the ground.
• Perform all reps for one leg and then switch sides.
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