Lower-Body Muscles Legs, Bottom And Hips
Time: 45 seconds
Stand tall with your feet together. Begin to step on the spot by lifting your left knee high, to waist level, engaging your core as the knee comes up. Pump your arms. Lower your left leg, then raise your right knee, swinging your arms in the opposite direction. Repeat for 45 seconds. This is not a sprint on the spot. Instead, you’re aiming to get your knees to waist height and stay on the balls of your feet.
Works: Opens up hips and works your inner thighs, hamstrings and the front of your thighs.
Time: 45 seconds
Stand with your feet hip-width (or slightly wider) apart, chest up and hands clasped together in front of you at chest height. Pull your navel towards your spine. Lunge back diagonally with your right foot, crossing it behind your left knee. The key is to place your back leg as far out to the side as possible, aiming for that knee to almost touch the floor. Bend your knees (as if doing a curtsy) and lower your hips until your left thigh is almost parallel with the ground (A). Keep your navel pulled towards your spine and your chest up. Push through the front leg (B) to return to the starting position, then repeat on the other side. Repeat, alternating sides, for 45 seconds.
Workout Your Lower-Body Muscles Legs, Bottom And Hips Photo Gallery
BELBOW SIDE PLANK
Works: Your core, thighs, hips and bottom. Time: 30 seconds on each side.
Lie on your right side, propped up with your right elbow directly under your right shoulder, palm on the floor. Stack your heels, or stagger them it you need more stability (A). Engaging your core, press your right elbow into the ground, and use your core muscles to lift your torso and legs off the ground into a straight line. Reach your left arm up towards the ceiling, which will help you lift your waist. Hold for 30 seconds (B). Lower your arm and your body, switch sides and repeat on the left side, holding for 30 seconds. If you feel pain in your lower back, bend your bottom leg and use it for support. Hold for 30 seconds on each side.
Work out with routine 2 days in then take a rest day to give your muscles a chance to recover and strengthen.
Do this for two weeks.
Works: Your core, chest, back, shoulders, arms and lower back.
Time: 45 seconds
Begin in a high plank with your body in a straight line, hands placed under your shouders (A). Jump your legs wide apart, keeping them straight and maintaining an engaged core (B). Immediately jump your legs back together to return to the starting position. Keep your hands wide and don’t let your upper body dip between your shoulders. Avoid bouncing around and dipping your bottom and hips. Repeat the exercise tor 45 seconds, then rest tor 15 seconds.
Works: Your chest, shoulders, upper arms and core. Time: 45 sec.
Imlmigun is cruciai in this move. Keep your body in a straight linn from knees to head throughout the movement. Start in a high plank with your body in a straight line, hands under your shoulders and feet together. Pull your navel towards your spine. Don’t let your hips drop or your lower back arch (A). Lower your knees to the floor. As you exhale, bend your elbows out to the sides until they reach a 90° angle. Keep your feet on the ground. Briefly hold at the bottom of the move (B). Push through your hands to raise your torso, but keep your knees on the floor (C). This completes one rep. Repeat steps B and C for 45 seconds.
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