Posts Tagged ‘Butt’

Try a New Move – The Hip Bridge

Tuesday, June 7th, 2011

Are you looking for a great way to tone your butt and thighs?   Try adding the Hip Bridge to your program! 

Starting Position for Basic Hip Bridge

  1. Lay on your back on the floor about a foot away from a bench or step.
  2. Place your right heel on top of bench.
  3. On your free leg, bring your knee to chest and keep it there in a relaxed position. (The “free” leg just comes along for the ride.
  4. Drive your heel into the bench (Mental Cue: “Push bench into the earth”)
  5. As you do this your hip comes off the floor

    Basic Hip Bridge Finish Position

  6. Squeeze yourself off the floor using your glutes and hamstrings. Do not “jerk” yourself off the floor.
  7. Tempo should be 1 second up, pause for 1 second, then 1 second down.
  8. Return to starting position but do not rest on the floor. Touch the floor with your butt, then repeat for 8-12 reps.
  9. Work up to 3 sets of 10-12 alternating legs.

This move of the month was brought to you by Larry Brun. Larry is a former professional wrestler and soccer player. He is also widely recognized for his winning performance on the TV show the Dragon’s Den. He received his Bachelor of Human Kinetics and has a long list of certifications and specializations. Larry can help you achieve balance in your life through lifestyle coaching and create customized programs to help you reach specific goals.  Contact Larry at Windsor Squash & Fitness Club 519-966-2141.