Attach an ankle cuff to a low-pulley cable and fasten it around your ankle.As you feel your knees begin to separate, reverse direction to bring your body back in line with your legs, then relax the hips to bend forward from the waist, back to the start position.Without pausing, bend your knees as you continue pulling with your hamstrings to bring your torso back as high as possible, trying to bring your hips slightly off the pad.Contract your abs to support your lower back, then contract your hams and glutes to bring your upper body in line with your legs.Your hips should be square across the top pad, knees unlocked, with a slight arch in your lower back. Lie facedown on a 45-degree back extension machine, cross your arms in front of your chest, and hook your ankles underneath the foot pads.Squeeze your thighs hard at the top and repeat using left leg.Pause for a moment, then extend your leg to press the weight up, stopping just short of locking out your knee.Bend your knee to lower the weight towards your chest, stopping before your lower back and glutes lift off the pad.Keeping your chest up and lower back pressed into the backpad, lift the sled and unlatch the safeties.Sit squarely in a leg press machine and place your right foot on the platform.Hold for one count, then lower your trailing foot back to the floor under control, leaving your working foot on the platform.Let your trailing leg stay straight and slightly behind you and squeeze your glutesas you step up.Squeeze the quad of your working leg to bring your body up ina straight line. place one foot up on a bench and press through your heel to step up.Step forward with the opposite foot and repeat.Push back up to standing, bringing your back foot forward to meet your front foot.Step forward with one foot, and bend your knees and hips to descend toward the floor until your back knee almost touches down.Stand erect and hold a dumbbell in each hand, palms facing your thighs.Bend your knees and contract your hamstrings, pressing the leg pad downward.Grasp handles on lap support, or use the sides of the seat for support. Secure the lap pad against your thighs just above your knees.Place the back of lower legs on top of leg pad.Sit in a seated leg curl machine with your back against padded back support.Squeeze your abs, back, and glutes at the top.Pause when you feel a good stretch, then carefully reverse the motion by contracting your glutes and hamstrings, allowing the bar to come closer to your body as you approach the top position.Keeping your chest high, abs tight, and knees slightly bent, lean forward at the hips, letting the bar naturally track away from your body.Start with a 10-minute warm up on the Step Mill. Here, nine moves that will plump up your rump and give it a lift. The goods news is that even after you’ve sent unwanted pounds packing, you can combat dreaded fanny droop by adding the right strength moves into your routine. Losing weight not only deflates cup size, it can flatten your backside too.

Hamstring curl machine