Stop as the plates make contact with the ground.Ĭhoose flattering clothing that is fitted around your butt.

Do not bounce the barbell when setting it down on the floor.

You can take a longer break (1 to 2 minutes) in between sets. If you have to take a break, do it for only a few seconds. Try going directly from one repetition to the next. Take a breath at the top and then exhale as you slowly lower the bar back down. Keep your arms straight and do not lift the bar above your hips. Your legs should be straight, with your shoulders back and chest out. Keep lifting until you are in a fully upright position. As you stand upright, imagine your feet pushing through the floor. Your shoulders, trunk, and hips should move and rise up at the same speed.

Pull the weight off the floor by straightening your legs, making sure your back stays flat, your arms are straight, and the bar is close to your body. Place the bar with or without weights on the floor in front of you. Once you can hold a plank for one to two minutes, you are in good shape to start heavy weight exercises. Planks are a great way to work-up to weight training.Avoid injury by doing this exercise on a yoga mat or carpeted surface.Incorporating leg lifts into your plank exercise will give your glutes an added workout. Try lifting up one leg at a time while you are in the plank position and holding it for 5 to 10 seconds.Planks are a great total-body exercise that strengthen and tone your glutes, core, shoulders, and arms.Hold this position for at least 30 seconds and then relax. Finally, engage your core and butt by flexing (tightening) your abdominal muscles and glutes. Straighten your body so that it forms a straight line from your heels through your spine to your neck and head. Make sure your elbows are directly beneath your shoulders, and curl your toes under your feet and pull your belly button in toward your spine. Your elbows, forearms, and fists should be flat on the ground and supporting your weight. Bend your elbows 90 degrees and lower your forearms to the ground.

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