To get moving: Divide your position and stand facing away from a bench, with the top of your left foot resting on top of it and your best leg and foot planted about a lunge-length in front of it. With your core tight, lunge with your best leg, keeping your chest up, up until your right thigh is parallel with the ground.
Return to standing. Repeat 12 representatives, then switch legs. Unlike other leg exercises, this glute-targeting relocation does not put any pressure on your lower back. If the traditional glute bridge becomes too simple, switch to a one-legged variation. For an even bigger challenge, try a weighted hip thrust. To get moving: Start by pushing the flooring with your knees bent, feet flat on the ground, and your arms at your sides with palms dealing with down.
Your body should form a straight line from upper back to knees. At the top, pause and squeeze, then return to the starting position. Complete 3 sets of 15-20 reps. This high-impact move can be a bit disconcerting. It isn't for beginners or anybody who has concerns about their joints.
Begin to squat down pretend you're sitting back in a chair with your arms coming out in front of you. Rising, propel yourself into a jump, bringing your arms down to help the motion. Land as softly as possible, letting the balls of your feet struck first, then immediately squat down and repeat.
You'll need a stability ball to finish this workout, so wait for a health club day. Don't let this bodyweight move fool you it's deceivingly easy, but you'll feel it the next day. To get moving: Lay on your back with a stability ball underneath your lower legs and feet. Put your arms out to the side with palms dealing with down.
Press your lower legs and feet into the ball for stability. Using your hamstrings, pull your heels toward your butt till your feet are flat on the stability ball. Go back to the straight-body position. This is one rep. Total 3 sets of 10-12 reps. Read More Here at least two times a week to get your lower body in shape and blast cellulite.
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