This will hurt, and you will feel the burn, but you’ll love what it does for your backside. These 10 sculpting moves require only a pair of sneakers, a yoga mat, a little bit of space and a lot of willpower.
美国运动医学和健身学院的水晶·斯坦（Crystal Stein），纽约市Equinox的第一级精密营养教练和3级以上教练，创造了终极的首选资源，用于提升，紧张，收紧和调理背面。将下面的一些练习添加到您当前的总体例程中（执行2-3套8-12次代表）。
蛤lam脚趾
Lie on left side with left arm propping torso up, or extended on floor if that’s more comfortable. Keeping head in line with spine, bend knees forward and lift both feet off floor keeping your torso stable. Rotate right knee up, opening legs, then close right knee and immediately move into the next rep without lowering feet to floor.*
四足
从肩膀下方的手腕下方开始，从臀部下方的膝盖下方开始。保持紧绷的腹部，左手在身体前的前面和右腿伸展。暂停，保持脊柱长，然后将手和脚返回垫子。与每个代表的替代方案。
螃蟹扩展
Start in reverse tabletop position with feet planted on floor, knees bent, wrists below shoulders with fingers pointing away from body. Push through heels, lifting hips in air and reach right arm up and over. Pause, then lower to return to start. Alternate sides with each rep.
蜘蛛burpee
在一个充满欺骗与abs板位置ged and spine long. Step right foot next to right hand, then return to plank position. Now, step left foot next to left hand, then return to plank position. Jump both feet forward on the outside of hands and explode up, jumping as high as possible. Lower back to ground and return to starting position.
Ice Skate
站在左脚上，右脚略微抬起。尽可能向右跳，降落在右脚上，左脚向后摆动，左手向前。扭转运动，向左跳跃，向前向左脚降落在左脚上。
彩虹下狗
从狗的位置开始。将重量向左移动，并以脚尖向右侧向右延伸。向上抬起右腿，形成半圆形，在左腿后面的对角线上降低。用右脚追回圆圈。那是一个代表。*
跳起来
Start standing with feet hip-width apart and arms in front of body. Squat down until thighs are parallel to floor and explode up, jumping as high as you can, pushing arms down and back. Land gently, and immediately lower into the next rep.
星滑
站在左腿上，左膝略微弯曲，手放在臀部上。保持这个四分之一平方的位置，并在身体前面伸展右腿。通过将其向右伸展，然后以缓慢的控制运动伸展到右侧，然后在身体后面伸出一个圆圈。扭转运动，立即进入下一个代表，而无需拉直左腿。*
图四桥
膝盖弯曲，脚躺在后面，脚平放在地板上，距屁股几英寸。交叉右脚踝在左膝盖上，并在身体旁边的低“ V”旁边张开手臂，手掌朝向。按下左脚跟，将臀部从垫子上抬起几英寸。停下来，然后慢慢将臀部返回垫子。
椒盐脆饼桥
Sit on floor with left leg forward and right leg behind body, both knees bent at 90 degrees. Lean forward slightly and place left hand on floor next to left hip. Keeping both knees on floor, lift up and over to left side. Pause, then return to start.*
*在另一侧重复。
gifs提供自己。
