Even the best exercise program is just part of the body changing process.  You need to modify your eating habits, and that's where the dreaded word diet comes in.  Diet is a misnomer though, since it should refer to the way you eat, as opposed to what you won't eat.  You need a diet plan that gives you everything you need to function, and still help you shed the extra inches that hide your brand new sleek muscles.

Now, get ready to exercise.

 

Bridge Pumps

 

Lie on your back with your feet flat on the floor and your knees bent. 

 

Separate your legs hip width. 

 

Try to align your body to make a triangle at the end of a flat board. 

 

Your back should be flat on the floor, along with your hips and bottom. 

 

Palms are facing down. 

 

Arms relaxed beside you. 

 

Make sure to keep your lower back on the floor.

 

Gently lift your bottom up and squeeze and then lower back down. 

 

Do this 15 times, each time holding for a second at the top of the bridge and squeezing, before coming back down. 

 

Repeat 15 in a row, 3 times. 

 

Count slowly...up one and down and up two and down and up three and down. 

 

After 15, rest before your next set. 

 

Tighten your stomach and bottom each time. 

 

Keep your knees pointed over your toes. 

 

Keep your thighs in a straight line with your hips and knees. 

 

Do not open knees out at the top. 

 

Weight should be in the shoulders and bottom of the feet at the top of the bridge. 

 

Remember to breathe deeply, in and out. 

 

Muscles targeted and strengthened

 

Bottom for sure!

Quadriceps

Hamstrings

Abs

 

This can be an easy one to perform and works wonders for your backside.  Good luck!

 

Do this during commercials and feel the difference!  It's going to burn, I promise you.

 

Good luck and Great Fitness!