Thie bum clench is an exercise that you can perform almost anywhere, with no equipment, no time worries, just a simple solution to help tone-up those butt muscles.
For best results, perform this exercise whilst seated. It can be made harder by holding a suitable plate weight across your chest.
In a smooth controlled manner, gradually tense your butt cheeks, aiming to raise yourself an inch or two whilst staying seated in the chair.
Hold this position for a few seconds 3 - 10, then relax your muscles and repeat. The movement is only small, basically shrinking the size of your buttocks at the side.
Concentrate on the movement coming from your gluts, avoid leaning forward or pushing down on your feet in order to raise yourself.
Look at repeating this movement as many times as you feel comfortable with, its a simple but effective action.
If possible, spend a few minutes walking before doing this exercise, as this will help warm up the muscles, likewise, you may want to walk a little between repeating the exercise to help loosen off your buttock muscles.
You can make this exercise harder by holding a heavy object across your chest whilst in the seated position.
Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.
Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.
Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet
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