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Improve your bottom line

All it takes: Fifteen minutes every other day.

What you do: Kickbacks and pelvic lifts.

After four weeks: You'll notice more power in your stride going up hills. Stronger gluteal muscles will help support your lower back.

After eight weeks: You'll see better definition in your fanny.

1a 1b

1
Kick Backs

Starting on your hands and knees, lift your left knee a few inches off the floor and bring your lower leg up to a 90-degree angle.

Raise your leg until your thigh is parallel with the floor. After holding that position for a second, gradually lower your leg. Try to maintain a 90-degree angle throughout the exercise. Do two sets of 12 for the first four weeks, then add two more sets.

2a 2b

2
Pelvic Lifts

Lie on your back on the floor with your arms to your sides, palms down, knees bent. Cross your left ankle just above your right knee.

Slowly lift your pelvis upward while contracting your butt muscles. Hold the position for a beat, keeping your back straight, not arched; then slowly lower yourself to the starting position. Do two sets of 12 to begin with, and add another two sets after four weeks.

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Home | Message Board | About Us | Alternative | Bookstore | Exercise | Health Issues | Gatherings | Member Photo Gallery | Newsletters | Nutrition | Our Stories | Recipes | Recommended Software | Resources | Weight Maintenance | Site Map | Contact Us