Exercise explained in this occasion will the elevation of leg back, foot and ankle with weight, to offer greater resistance considering the potential of this area and therefore the force that it owns, all these movements, they allow you to tone, form and maintain firm buttocks. It could be the name of several exercises and a brief explanation in its execution but as coach I prefer a well executed exercise, 3 or 4 made incorrectly which won’t stimulate fibers to achieve an optimum result. Placed in front of the wall to get a foothold, if possible standing on a platform of 15 to 20 cm. high, so we will achieve foot does not touch the ground at the moment pass and achieve greater fluidity of movement, we must position ourselves with outstretched arms, this will allow us a greater range of travel. We increase the foot coming with the knee as high and as closely as possible the chest, here we are looking for a larger stretch of the buttock and from there start travel in the opposite direction i.e. the leg extension backwards and up, must observe not bow the lumbar spine in order to reach higher up, because this only succeeded in a contraction lumbar what will draw the lens itself and we end up with sore and tired waist until we get to feel the job from the queue. Upon reaching its highest point there keep leg by the account of five and slowly return with the knee in front to start a new repetition. Points to consider to do so in an effective and correct manner: an upright position with the head facing forward.

perform a breath in each repetition, you don’t need to be deep. the movement should be vigorously to bring the foot back, but without clean and jerk and return to the front with softness. start with 15 repetitions to be increasing them in five in every week to get to 30, for a total of three series with each leg. From the first day of this training try to put emphasis on each movement and really feel that that area of your cuertpo is working and feels as though it is harder after each day’s exercises, what we normally call muscle tone which is most noticeable after each training due to increased blood flow circulating through the sector worked. I wish you successes in their physical evolution and for further information: my name is jorge alberto, page: original author and source of the article.