
Glute Bridge + Single Leg Glute Bridge:
Begin by laying on the ground with your feet placed shoulder width
apart, and hold a dumbbell in a comfortable position above your hips.
Proceed to lift your hips straight up by pushing off your heels, and
pause for a brief moment in the upwards position to squeeze your glutes
together—this is the most important part. Repeat for 5 reps. Then switch
to a Single-Leg Glute Bridge by raising one leg in the air, and push
off the opposite foot for 5 reps. Remember to pause for a brief moment
at the top so you can squeeze! Repeat on the opposite side for 5 reps.
Total: 15 reps
Commando + Side Plank Dip: Begin
by performing a commando, start from a push-up position and lower
yourself into a plank position one arm at a time, then immediately raise
yourself from a plank position to a push-up position. Then, rotate to a
side plank and dip your body down. The key is to lift your body back up
by using your core strength. This counts as one rep. Continue to
alternate between each side. Total: 6 reps.
Side Plank + Three Way Leg Kicks:
Begin in a side plank and maintain this position throughout. Proceed to
kick your leg in three ways, one after another: 1. Knee to Elbow 2.
Upwards Kick 3. Forward Kick. This counts as one round, repeat for 4
rounds for a total of 12 reps. On each kick, be sure to squeeze your
core. This will help you maintain your balance and get the best ab
workout possible! Total: 12 reps.
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