Simple Strengthening Tip #2 – Pumping to Strengthen Your Backside

The first time I watched an exercise video that used small pumping movements I thought, “ha! That won’t do anything.”

I tried it and as I followed along, I thought, “ha! This isn’t doing anything.”

I was wrong.  So very, very wrong.

I was so sore the next day.  Those simple little pumping movements create a lot of muscle activity, quickly.

Since the muscles we most need to build are those in back of our body, those are the ones we’ll talk about.  These are the muscles that hold us upright, straight and strong.

Here’s how to use these simple little pumping movements.

To strengthen the back side of your upper arm:  Lift your elbow slightly so it is behind you.  Squeeze your shoulder blades a bit toward your spine.

Now, lift your elbow just a little bit more, then go back to your starting point. Lift, lift, lift, lift.  Each pumping movement is that quick.  You can do both arms at the same time.

To Strengthen the backside of your thigh and gluteals (buttocks):

Lift one leg behind you slightly.  Lift slightly more and go back to your starting point.  Lift, lift, lift, lift.  These are small pumping movements that use the muscles in back of your thigh and butt.

How Many Repetitions:  Don’t make the same mistake I did.  If you haven’t been strengthening or using the muscles in the back of your upper arm and thigh, take it slow.

Start with 10 pumps the first day or two, twice a day.  Then try 20 twice a day for a few days.

After that, you will be able to do these movements several times a day, when you feel the need to be strong and straight.

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