Happy New Rear!

Happy New Rear!

Happy New Rear!

I’m sorry, but I couldn’t help myself with the play on words! And, I figured who wouldn’t want a little help with lifting up their bottoms? After all, the ravages of time, gravity and too much sitting can leave them a bit droopy. Have no fear…I’m giving you 3 great exercises for your new rear! ☺
What’s great about the following fanny firmer routine is that it’s quick and does not require any fancy equipment or gym membership. You can do it anywhere in less than 5 minutes. If you have some issues getting down on your hands and knees (Yes, Mom, I’m thinking of you!), you can still do the exercises in a standing position (you just won’t have as much resistance from gravity). Just be sure to keep your hips facing forward, your back straight and your belly button pulling in toward spine.
If you need some help with your own fitness routine, you can check out my “Civilized Approach to Exercise” HERE. I’d love to show you just how easy it is to become lean and limber.
May you age less and live more in 2016!

Fanny Firmer Routine
These exercises won’t take more than five minutes. I’ve given you the ideal number of reps and sets to do, but if this is new to you, be sure to start off with less and work your way up.

Squat and Hold
• Stand up straight in front of a counter with your feet about shoulder-width apart, your toes pointing straight forward, and your hands lightly gripping the counter for balance (only if you need it!).
• Keep your back straight, legs parallel, and heels flat on the floor.
• Slowly bend your knees as you pull hips back, up to a 90-degree angle if comfortable (thighs will be horizontal), while pressing down on your little toes and keeping knees over your feet as much as possible (not over toes).
• Hold this squat position for a slow count of six, then straighten to starting position, squeezing buns and pressing weight evenly through feet as you come up.
• Repeat squat and hold, making sure to keep back straight and belly button pulling in toward spine.
• Do 1-2 sets of 10-12 squat and holds.

Heel Presses
• Kneel on all fours on a padded floor, with hands under shoulders and knees under hips, and weight pressed evenly through all extremities. Reach through crown as you keep your back straight and belly button pulling in toward spine.
• Raise a leg and bend knee at a 90-degree angle so that bottom of foot is parallel to the ceiling.
• Keeping hips square, press leg up toward ceiling for 10-15 pulses.
• Bring leg down and switch to other side for 10-15 pulses.
• Do 1-2 sets of 10-15 heel presses.
• (Note: In the picture my bent leg is not parallel to the ground; the higher you keep your leg, the more you work your glutes.)

Leg Arcs
• Kneel on all fours on a padded floor, with hands under shoulders and knees under hips, and weight pressed evenly through all extremities. Reach through crown as you keep your back straight and belly button pulling in toward spine.
• Raise a leg and extend it out to the side.
• Now keeping hips square and belly button pulled in, make an arc with extended leg to the other side, then repeat arc back to other side. Repeat arcs back and forth for 10-12 times. Ribs are pulling down toward hips throughout exercise.
• Come back to all fours and then switch legs and repeat leg arcs 10-12 times.
• Do 1-2 sets of 10-12 leg arcs.

Disclaimer:
These fitness tips are not intended as a substitute for professional medical advice. As with all exercise programs, you should obtain your physician’s permission, especially if you have a medical problem such as diabetes, high blood pressure or heart disease. Annette Cain disclaims any liability arising directly or indirectly from the use and application of any of these fitness tips.

About Annette Cain

Annette Cain is an award-winning author, endurance athlete and certified personal trainer.

Known as the Longevity Lady™ Annette helps baby boomers age stronger so their bodies can keep up with their lives. Her ageless lifestyle products and programs provide an easy and balanced approach to becoming lean & limber and living younger longer.

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