Keeping your right knee bent at 90 degrees with your foot flexed, lift the sole of your right foot toward the ceiling. When your right knee is in line Static Contraction Training for Geriatrics with your right hip, pause, then return to starting position to complete one rep. Do up to three sets of 10 to 12 reps, then repeat on the opposite side. "Ankle weights are super versatile as they can be added as extra weight to most lower body exercises without adding too much strain on the joints," says Vesco, who warns against using momentum in favor of controlled movements, which are kinder to your lower back. Wearing your ankle weights with your feet together, keep your left knee soft as you extend your right leg straight behind you and hinge forward at the hips to bring your upper body parallel to the ground. Return to starting position with control to complete one rep. Aim for up to 15 reps on each side, and repeat up to three times. Because simply standing on an unstable surface makes muscles work harder to keep your balance, booty exercises as basic as the squat feel extra intense when performed on this inflated disk. Stand about two feet behind the disc. Keeping your shoulders stacked over your hips, step your right foot into the center of the disk. Bend both knees 90 degrees to lower into a split squat. Extend both legs and step back to starting position to complete one rep. Do up to three sets of 10 to 12 reps, then repeat on the opposite side. With one slippery plastic side that moves easily on smooth surfaces, and a foam surface that helps your sneakers get a good grip, sliders are a go-to booty builder for Megan Roup , certified group fitness trainer and founder of Sculpt Society. (She even makes her own version.) Start with your feet together and your right foot on the foam side of your slider. Keeping your shoulders stacked over your hips, use your right foot to move the slider diagonally behind your left leg as you bend the both knees 90 degrees.
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