One-legged buttock clencher

Continuing my summer goal workout, today I am going a different way and working out my butt (my gluteus that is). In order, to have a strong core, you must have a strong butt and that's a fact jack. Rowe writes that "This is a harder exercise that will really work your gluteal muscles" (75).


The first step is receiving a strong butt is to "1. Lie on your back with your knees bent and your feet flat o the floor, slightly apart. Keep your arms by your sides, palms facing downward. Place your left foot on to your right knee. Tighten your abdominal muscles to support your back" (75). Like previously emphasized technique is always the most important thing, and in this exercise it is no different. The gluteus strength can help in many different categories of exercise. It can help with your squat and a good strong gluteus can help with speed and quickness. And doesn't help that it can help with looks (Wink Wink).


The second step is "2. Press your lower back down into the floor and gently tilt your pelvis forward so that the pubic bone rises. Lift your hips off the floor and squeeze your buttock muscles, then release" (75).

And the final step is to "3. Do all your repetitions on one left , then repeat on the other leg" (75).

Keep working to get those gains

Question: Do you feel as though you are making progress in your fitness goals?

Citation: Rowe, Faye. "Beach Body Basics Hardcover – Bargain Price, January, 2008." Beach Body Basics: Faye Rowe: Amazon.com: Books. Paragon, n.d. Web. 22 Jan. 2016.