Glute bridge exercise improves the mobility of your hips and strengthens your lower back. You would feel the burn in your glutes and hamstrings. Lie on your back and bend your knees keeping your feet flat on the ground. Place your hands on your sides with palms facing down. Lift your hips off the floor and form a straight line from your shoulders to your hips to your knees. Squeeze you glutes hard and keeps your abs drawn in. Hold the position for seconds and return back to starting position. To add a variation, you can follow the exercise with a single leg glute bridges. You can also raise your arms to make the exercise more challenging.
This exercise targets your shoulders, core, hamstrings and glutes. Begin the exercise by holding a pair of dumbbells in your hands, your feet hip width apart and knees slightly bent. Push your hips back and hinge forward to bring the weights behind you. Thrust your hips forward and raise your arms to the shoulder level and squeeze your glutes and swing your arms up towards your chest. To make it harder, use heavier weights.
This powerful move tightens every single muscle in your thighs and hips. It also improves your balance and posture. To do this exercise, hold weights in front of body at shoulder height, stand with your feet hip width apart and step back diagonally with your right leg crossing over your left leg behind you. Keep your knees bent until front thigh is parallel to floor. Make sure that your spine stays long, shoulders are rolled down and abs are tight. Your upper body should stay in line with your hips. Push your left heel to stand and sweep right leg out to side. Return to start position and repeat on the other side. Take heavier weights to make the move harder.
If you want to get those dancers kind of legs, sumo squats are your best bet. These inner thigh toners make your muscles work harder. Start by standing with your feet together, palms holding the weights facing each other, knees and toes turned out. Lowe your body into squat position and go as wide and as low as you can. Make sure your back is straight, drop your glutes low and bring your arms in front of you. As you come up, squeeze your legs together and bring your heels back to standing position. To make it harder, use heavier weights.
Iso explosive jump squat targets your glutes and calves. Stand with your hands stretched in front of you. Push your hips back and bend your knees to form the classic squat position. Make sure your thighs are parallel to the floor and hold the position for 2 seconds. Push off from the ground and jump as high as possible and land on your feet to return back to starting position and repeat the exercise immediately. For variation, instead of keeping your hands in front of your body, you clasp your hands at back of your head.
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