Hip and Butt

Day 6


Before you begin, repeat the stretches you’ve already learned. When you’re finished, practice these two new exercises. Stay in your comfort zone, both for the range of stretching and the number of times you repeat the stretch.


External Hip and Butt Muscles


1.Lie on your back with bent knees.

2.Lift your exercising leg so your thigh is vertical and your calf parallels the ground.

3.Loop your rope under and around your foot so that you can grab the rope with the hand on the same side of your exercising leg.

4.Brace your other hand against the inside knee of your exercising leg.

5.Exhale your thigh inward, turning your lower leg out and leading with your heel.

6.Use the rope for a gentle assist at the end of the stretch, bracing your knee with your hand.

7.Inhale your leg back to the position in step 4.

8.Repeat steps 2-7 five to ten times.

  1. 9.Repeat steps 2-8 with your other leg.



 

Internal Hip and Butt Muscles


1.Lie on your back with bent knees.

2.Lift your exercising leg so your thigh is vertical and your calf parallels the ground.

3.Loop your rope under and around your foot so that you can grab the rope with the hand on the opposite side of your exercising leg.

4.Brace your other hand against the outside knee of your exercising leg.

5.Exhale your thigh outward, turning your lower leg in and leading with your heel.

6.Use the rope for a gentle assist at the end of the stretch, bracing your knee with your hand.

7.Inhale your leg back to the position in step 4.

8.Repeat steps 2-7 five to ten times.

  1. 9.Repeat steps 2-8 with your other leg.