Get ready to work your glutes and legs with these lunge jumps. As always, listen to your body and do enough to meet your edge. Push yourself! You will get stronger.
Use this 5-minute warm up before any workout. Or continue with the full workout here.
Here is a 45 minute booty workout for you. If you have knee issues, strengthening your gluts can help. There are many suitable exercises in this video, which you can do along with me and/or do them on your own.
Muscle imbalances are so common in my industry that that its become a common practice to emphasize flexibility and core and glute strength. It is important to focus on this weekly, especially if you you have a desk job.
Here are 5 exercises and 2 stretches to get you started. You do not need any equipment... so like I always say- no excuses!
1. Plank: Hold this position for 30 seconds, 1 minute, or as long as you can.
2. Kneeling T-spine twist: It’s a stretch and a core exercise as well. Try to touch your ankle with your elbow by bringing hip towards the floor and returning torso over knee and heel.
3. Seated twists: Sit up straight and bring one arm across to the outside of the opposite knee while keeping both hips pressed into the floor. Bring your other arm to the back for support. Switch sides.
4. Plank knee to elbow: Starting in plank position, bring right knee to the right elbow, while keeping hips square to the floor. Return to plank and alternate sides.
5. Bridges: For a basic bridge, lie on your back and bend your knees. Raise and lower your hips, holding at the top, while feet and shoulders press firmly into the floor. There are many ways to do a bridge. Check out this video on my YouTube Channel for 9 other bridge ideas.
6. Hip stretch: Lie on your back, knees bent and raised over your hips. Bring one leg across the opposite knee and grab the back of your thigh, as shown, pulling the leg closer to your chest. Switch sides.
7. Side lying leg raises: Position yourself on one side, weight on the side of your butt (not your hip- or your legs won't go as high), and head supported by your hand. Lift and lower both legs; don't forget to do both sides. There are many ways to do leg raises. Check out this video on my YouTube Channel for 11 other leg raise ideas.
If you want to work out with me in real time, check out this video. It's only 8 minutes long- and you will strengthen your core!
I constantly hear, “If my hamstrings are tight, I should not work them out, right?”
My response is, "No. You should work them out! Especially because they’re tight. You have to stretch them, and then you have to strengthen them, because they are so tight that they’re weak. Some are tight on the inside or more towards the adductors in the thigh (semi tendinosus and semimembranosus) and weak in the back (bicep femoras), so we have to work on getting that leg muscle balanced so the mind-to-muscles communication can work properly. It is really important to do those hamstring curls either on a machine or a ball or a slider- whatever you have!
Check out this clip for a quick refresher in good form for this classic move, and get those hamstrings nice and strong.
You can find exercise tutorials, short workouts, inspirational conversations, and much more on our YouTube Channel.
Brought to You by Adriana
Living the good, fit life in Seattle, WA. Stay tuned for more bilingual fitness tips and nutritious recipes.