Prison Shower Defence

This is another killer exercise for the glutes, hamstrings and lower back.

Tips -
(1) Bend your standing leg slightly so its almost straight. This enables you to swing your leg high enough to squeeze your glute.

(2) As you swing your leg up concentrate on the glute and squeeze at the top of the movement.

(3) If your losing your balance then grab hold of the seat of a chair.

*NB* Please consult a doctor before starting any new exercise programme.