advertisement
Question
Posted by: Emma | 2012-05-08

advice on positioning?

Hi Fitz

Can u advise me -

1. How to sit on the spinner such that I am stressing my buns as much as possible

2. How to do that ''bridge plank'' exercise - again such that I am putting maximum stress on the bum

I have a great a$$ just am trying to figure out how to get it to do some real work and in the process firm up nicely. By the way I am not trying to decrease its size - pls just advise me how I can firm it without losing fat from it, or are the two mutually exclusive?? Must I not go so fast on the spinning bike or something?

PS any other great butt firmers u can think of, pls advise. All my bum needs is a bit of lift and firmness, not reduction.


thanks

Em

Not what you were looking for? Try searching again, or ask your own question
Our expert says:
Expert ImageFitnessDoc

Hi Emma

Further forward shifts the workload more to the glutes. If you want to use the quads more then you go backwards on the saddle, whereas forward uses glutes and hamstrings more. But these are tiny effects, I have to warn you - they really don't do much in the larger scheme of things. More important is just to get the time in.

Then in terms of the exercise, the plank is where you are stomach down, the bridge is where you're on your back, so they're a little different. The bridge is more for the glutes, you just lie on your back and lift your hips up, focusing on your glutes to keep your hips elevated, knees at 90 degrees, and stay stable. Hold for 10 seconds, and then drop down, and repeat 6 times. Once you get stronger, hold for 20 seconds each time, eventually for one minute at a time.

Good luck

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

1
Our users say:
Posted by: fitnessdoc | 2012-05-15

Hi Emma

Further forward shifts the workload more to the glutes. If you want to use the quads more then you go backwards on the saddle, whereas forward uses glutes and hamstrings more. But these are tiny effects, I have to warn you - they really don't do much in the larger scheme of things. More important is just to get the time in.

Then in terms of the exercise, the plank is where you are stomach down, the bridge is where you're on your back, so they're a little different. The bridge is more for the glutes, you just lie on your back and lift your hips up, focusing on your glutes to keep your hips elevated, knees at 90 degrees, and stay stable. Hold for 10 seconds, and then drop down, and repeat 6 times. Once you get stronger, hold for 20 seconds each time, eventually for one minute at a time.

Good luck

Reply to fitnessdoc

Have your say

Thanks for commenting! Your comment will appear on the site shortly.
Thanks for commenting! Your comment will appear on the site shortly.
advertisement