Nicole Mejiaのインスタグラム(nicole_mejia) - 6月16日 02時55分

A favorite inner thigh combo from the #fitandthick workout subscription:
- 20 closed leg glute bridges*
- 15 right inner thigh lifts**
- 15 left inner thigh lifts**
•
*to fully contract the glutes, as you do with traditional glute bridges, your knees separate as you lift up. For this variation of glute bridge, you DONT want to reach full range of motion with your glutes! When you feel like you need to seperate your knees in order to lift higher, stop there and squeeze the inner thighs together as hard as you can for a beat before lowering back down. The goal here is to NEVER let the knees separate!
•
**this is a great alternative for the adductor machine for those of you who workout at home or whose gym doesn't have that machine. Place the dumbbell on the inner thigh and let the leg lift it! You need to secure it there with your hand but be sure that you're not lifting it with your arm. You can also add ankle weights to this workout for a MUCH more intense modification!

Click the link in my bio to download all of my workouts! @getfitandthick #fitandthickworkout

[BIHAKUEN]UVシールド(UVShield)

>> 飲む日焼け止め！「UVシールド」を購入する