Part 7: Consolidating Results - Limb Hip Lift and Ball-carrying Squat Holding Method

Lifting the buttocks

This exercise lifts the glutes, making the gluteal muscles firmer and tighter. For best results, be sure to engage your heels and tighten your abdominal muscles.

Level 1: Do 30 repetitions for each leg.

Level 2: Do 40 repetitions for each leg.

Bend one knee and lift the other leg. Keep your foot flat and press your heel down. Return to the starting position. After completing all the movements with one leg, switch legs and repeat.

Knee lift and torso rotation

The closer your elbows and shoulders are to your knees, the more helpful it will be for your waist training. Make sure the quality of this exercise is good. Also, make sure your shoulders are raised.

Level 1: Perform 15 knee raises and torso rotations on each side of the body.

Level 2: Perform 25 knee raises and torso rotations on each side of the body.

Lie flat on the floor with one foot flat on the floor and the other leg raised so that your thigh is at a right angle to the floor. Place your hands beside your ears and relax your shoulders.

Draw your navel towards your spine, then lift one shoulder and one elbow towards the opposite knee. Keep your hips pressed against the floor. Slowly return to the starting position. Repeat with the other leg, elbow, and shoulder.

These exercises can be used in many ways to create your own form-fitting "bra". The harder you practice, the tighter and more form-fitting your "bra" will be. But it will definitely not be the kind of bra with whalebone fittings that your grandmother used to wear. The "bra" you create will always be completely natural, making you attractive 24 hours a day.

In many ways, these workouts are about creating your body's own 'corset', The harder you work, the tighter you pull the strings, But unlike the whale- bone contraption your granny once wore, a natural corset's there the whole time, making you look fantastic 24/7.

Sitting down with the ball

Using an exercise ball for this exercise allows you to shift your body weight onto your heels. This then applies pressure to your inner thighs and glutes.

Level 1: Do 30 sit-squats

Level 2: Do 40 sit-squats

Place the exercise ball between the wall and the lower middle part of your back. Engage your core, straighten your back, and relax your hands and arms.

Slowly return to the starting position.

Avoid body swaying

This is the final exercise in this phase of training. Your muscles will begin to fatigue when you do it a second time. If you find it too tense and your legs start to swing, try walking around the room and swinging your legs before moving on to the stretching exercises on the next page.

Keep it simple

If you find the sitting and squatting motion with the ball too difficult, you can reduce the difficulty a little bit each time you practice.

Flexibility stretching exercises

Just like you would finish the first phase of training, conclude the second phase with a set of stretching exercises. These exercises can relieve tension, improve flexibility, and reduce the chance of injury.

hip flexors

Kneel on both knees, then step one foot forward. Keep the other knee on the floor. Place your hands on your front knee. Slide one leg back until you feel a stretch in your glutes, hold for about 10 to 12 seconds, then repeat with the other leg.

Calf stretch

Stand with your feet together, then step one foot back. Slightly bend your front knee and push off with the heel of your back leg. Keep your back straight, foot forward, and heel on the ground. Hold for about 20 seconds, repeat 3 times, then press down on the other calf.

Lower back stretch

Lie flat on your back and hold the tops of your shins with both hands. Gently pull your knees towards your body until you feel a pull in your lower back. Hold for about 10 seconds, then slowly return to the starting position.

Spinal rotation

Still lying flat on the ground, raise both arms to shoulder level. Bend both legs, knees to one side, with one knee on the ground. Try to get your shoulder as close to the ground as possible, but don't strain. Hold for about 15 seconds, then slowly return to the starting position.

Thigh back stretch

Lie flat on your back with your left leg bent and your foot flat on the ground. Place one hand behind your right leg and the other hand behind your right leg to hold it. Keep your leg as straight as possible, then gently pull it towards you, holding for about 10 seconds to allow the muscles to fully relax during the stretch. Repeat with the other leg.

Hip and thigh stretch

Lie flat on the ground, bend your right knee with your foot on the ground, then cross your left leg over your right leg, placing your left ankle directly on your right knee. Hold your right leg behind you with both hands and gently pull it towards you. Hold for about 10 seconds. Repeat with the other leg.

Regarding maintaining

My stomach is flat now, but how can I maintain it?

Okay, the answer will make you happier. Maintaining a flat stomach is much easier than achieving one through improvement. Pay attention to your training level. If you started at level one, move on to level two. If you're already at level two, do each exercise twice (or repeat all exercises three times), instead of just once. Also, make sure you're doing the movements absolutely correctly-careless work will only create a rough physique.

If I keep exercising, will my buttocks get bigger?

If you want to gain weight or take many graded training classes, then yes. But if you simply follow the same level of training plan that I suggested at the beginning of this book (training every other day), then your exercise volume is just right for maintaining your best muscle vitality without the risk of gaining weight. Don't adjust it arbitrarily!

How can I replace my routine training content?

First, consider changing your warm-up routine. Instead of running and walking, try cycling or swimming. You could also consider doing it with a friend, if they're willing-a workout partner is ideal for maintaining motivation (such a partnership will encourage you to continue when your enthusiasm starts to wane). If your budget allows, of course, the best option is to hire a personal trainer!