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Single-Leg Glute Bridge : Lie on your back with your arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Keeping your thighs aligned, straighten one leg so that your toes point up (a). Squeeze your glutes to lift your hips evenly off the floor (b), then lower. Do 15 to 20 reps, then switch legs.

Single-Leg Glute Bridge : Lie on your back with your arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Keeping your thighs aligned, straighten one leg so that your toes point up (a). Squeeze your glutes to lift your hips evenly off the floor (b), then lower. Do 15 to 20 reps, then switch legs.

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Glute Bridge with Triceps Extension

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Single Leg Stiff Deadlift #jhSLDL  Isolate the hamstring and glutes, while improving core strength, balance and stability. One of my favs!  I will pair this with another exercise like glute raises or just a circuit by itself. I am using 35lb dumbbell. Beginners start with a weight that you can handle. The best way to gauge that is you want the last 2-3 reps to be difficult. #nofear #showingmydimples _  Powered by @stancesupplements Code "Hunnybuns"  15-20 reps each leg 4-5 sets.

Single Leg Stiff Deadlift #jhSLDL Isolate the hamstring and glutes, while improving core strength, balance and stability. One of my favs! I will pair this with another exercise like glute raises or just a circuit by itself. I am using 35lb dumbbell. Beginners start with a weight that you can handle. The best way to gauge that is you want the last 2-3 reps to be difficult. #nofear #showingmydimples _ Powered by @stancesupplements Code "Hunnybuns" 15-20 reps each leg 4-5 sets.

Leg swings      Sitting with your back straight, place your hands on your hips and extend your legs out in front of you. Do three sets of 20 light swings, all the while contracting your abs and butt. This exercise will work your thighs, butt and abs.

Leg swings Sitting with your back straight, place your hands on your hips and extend your legs out in front of you. Do three sets of 20 light swings, all the while contracting your abs and butt. This exercise will work your thighs, butt and abs.

Everything You Need to Know About the Hip Thrust: Ladies all want to know how they can get a great ass. Here you go, from Brett Contreras, "the glute guy" himself. I can attest to the effectiveness of heavy barbell hip thrusts.

Everything You Need to Know About the Hip Thrust: Ladies all want to know how they can get a great ass. Here you go, from Brett Contreras, "the glute guy" himself. I can attest to the effectiveness of heavy barbell hip thrusts.

Stojíme s mierne skrčenými kolenami. Jednu nohu v tejto polohe zanožíme – mala by byť v jednej línii s trupom a hlavou. Ruky zároveň rozpažíme. Chvíľu zadržíme a následne sa vrátime do pôvodnej polohy. Na každú nohu opakujeme 10 x.

Stojíme s mierne skrčenými kolenami. Jednu nohu v tejto polohe zanožíme – mala by byť v jednej línii s trupom a hlavou. Ruky zároveň rozpažíme. Chvíľu zadržíme a následne sa vrátime do pôvodnej polohy. Na každú nohu opakujeme 10 x.

8 Simple Exercises to Reduce Hips and Thighs

8 Exercises to Reduce Hips and Thighs

8 Simple Exercises to Reduce Hips and Thighs

one leg deadlift

one leg deadlift

Ready to get those glutes into gear? Dive into this 30-minute booty-focused workout from Kellie Davis. Bonus: No gym or special equipment necessary!

The 30-Minute, Glute-Building Bodyweight Workout

Ready to get those glutes into gear? Dive into this 30-minute booty-focused workout from Kellie Davis. Bonus: No gym or special equipment necessary!

3c0181858e215ffb392ae3c1a303c9a6.jpg 415×553 píxeles

3c0181858e215ffb392ae3c1a303c9a6.jpg 415×553 píxeles

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