These leg exercises are exactly what you need to do every morning to get glam gams
By Ava Africa | Photo by Clem Onojeghuo/Unsplash
Lie on your back. Raise your right leg up while slowly bending the other leg. Hold the position for one minute. Lower your leg to assume a 45-degree angle and hold the position for a minute. Lower your leg and keep it parallel to the ground and hold it for one minute. Do with the other leg. Repeat three times.
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Hip strength and stability is the key for injury-free, strong #running. A strong back is the foundation of a healthy body. The unilateral exercises helps even out any imbalances that over time can end up as chronic injuries. Workout: Single Leg Bridges. Target Muscles: Core Muscles (Rectus Abdominus, Transverse abdominus), lower back , Gluteus Maximus and hamstrings. Load: Bodyweight Today's Volume: 3 sets 0f 30 sec on each leg. If you can’t do that, do 3 sets to exhaustion, and build your way up to 3 sets of 30sec on each leg. Tips: 1. Lay on the floor with your feet flat and knees bent. 2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position. 3. Tighten your core, squeeze your butt, and lift your hips as high as you can, maintaining neutral posture in the pelvis. 4. Extend as far as possible, pause and then return to the starting position and repeat on the other leg. #bridgepose #singlelegbridge #hipstrength #hipstability #runner #balancedbody #yoga #healthylifestyle #justdoit #fitmom #fitlife #strongissexy #fitness #bodyweighttraining #bodyweightexercises #lifestylecoach #dietcoach #fitness #workoutoftheday #strongnotskinny #fridaymotivation #instafit #backday
Assume the same position and raise your right leg to a 45-degree angle. Lower your leg slightly and bring it back to the original position. Repeat this movement for one minute. Perform with other leg. Do three sets.
Turn around and go on all fours. Stretch your right leg to the back then pull back towards your stomach. Another option is to kick back (seen below). Repeat movement for one minute. Perform with other leg. Do three sets.
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Here are some #gluteburning exercises I did after my Kettlebell class, because it's #humpdaywednesday I had no choice🍑 I used the #exercisebands to add a little intensity. It sure does activate them. Ooowch. 1️⃣#kickbacks 2️⃣#straightlegkickbacks (try put a slight external rotation in and you'll feel the outside glute really working) 3️⃣#crabwalk 4️⃣#squats 5️⃣#clamshell (touch your knees together then heels) 6️⃣#laterallegraises 7️⃣#front and back leg raises
The key here is to start exercising within five seconds from the time your alarm goes off. It’s essential that you keep telling yourself these programs are easy to do. It is also important that you stay consistent with doing the exercises every morning. It doesn’t matter how heavy the load is at first, what’s more important is that you keep at it, rain or shine.