Tweet
Due to the nature of (um) butt-clenching, this challenge begins and ends with firming and toning your nether region. I will attempt to "moderate" it... 
The challenge and results ae legit and simple:
1. First, you don't sit here at your computer without doing clenches.
1. First, you don't sit here at your computer without doing clenches.
2. Second, you get to multi-task if you do clenches at the same time as a bonafide challenge you undertake in the challenges forum.
3. Third, report here - at least weekly - the pains and gains of your efforts. No cheek pictures, please - I don't want this thread censored...
(Remember the TOS at all times)
(Remember the TOS at all times)
Thanks to Buttock exercise for a firm butt
for these instructions (more will be added later for variety):
In a smooth controlled manner, gradually tense your butt cheeks, aiming to raise yourself an inch or two whilst staying seated in the chair. Hold this position for a few seconds 3 - 10, then relax your muscles and repeat. The movement is only small, basically shrinking the size of your buttocks at the side.
Concentrate on the movement coming from your glutes, avoid leaning forward or pushing down on your feet in order to raise yourself.
Aim to perform 10 - 15 repetitions with a few seconds rest between each exercise.
Try and increase the length of time you hold the position for, rather than increasing the reps you perform, aiming to hold for 15 seconds plus.
OK- I've done 15 in my chair 5 seconds each while posting this....Any one else? Say where you will do it (bus stop, desk, while doing squats, abs, walking, etc)
...Was in HEAVEN -got to 150, for awhile, then got too busy, and gave in too much... and... OK holding pattern "keep it together..." 
X16 
they need a clinching smilie!!! 
<
Comment