![]() ![]() Make it easier: Remove slider from under the fixed foot so you have more stability. Straighten your leg and pull right foot in to return to starting position. Bend right leg and slide right foot back into a low lunge, keeping left foot stationary. Start standing with both feet on sliders. Pull left foot back as you return to starting position. Slide left foot behind right as far as possible, simultaneously bending right leg and reaching right fingertips to touch the floor. Make it easier: Slide one foot forward at a time. Pull feet back in, keeping hips lifted throughout. Slide both feet away from your butt, keeping hips in the same position. Lift hips off the floor into a bridge position, engaging glutes and hamstrings. Lie faceup with knees bent and both feet on sliders. Slider exercises for your glutes and lower body 10. Push back into high plank and repeat on the other side. Slide both feet to the right, making sure to engage your obliques.įinish with both feet outside your right hand. Start in high plank position with both feet on sliders. As you push up, slide right foot back, so you finish in high plank position. Your right knee should be close to right elbow. Bring right foot up toward right shoulder, bending right knee and opening right hip, as you bend both arms and lower into a push-up. Slide feet back to starting position and repeat. Make sure to keep hands and shoulders in the same place. Brace core and hike hips toward the ceiling, pulling feet in toward hands. ![]() Push feet apart to at least hip width, then pull them back together. Start in forearm plank position with both feet on sliders. Focus on engaging your core and using this move to open your hips. Push right leg back to starting position and repeat on the other side. Pull right leg forward to the outside of right arm (like a Lizard Pose in yoga). Return to starting position and repeat on the other side. Pull right knee in to chest and across your body, aiming for left shoulder. Hold left leg steady at chest throughout. Slide right leg forward to chest, then push out. Pull left leg to chest and hold, hovering toes a few inches off the floor. Start in high plank position with right toes on a slider. Pull knees in to touch chest.įocus on keeping core tight, and don’t hike hips too high. ![]()
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