Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「LEG + GLUTE FOUNDATIONS 🍑 Just put up this follow-along class on my app! A great class, suitable for ever level of fitness to help activate the glutes, tone and strengthen the legs, and mobilise the hips 👌🏼 It’s also No Impact! So perfect if you live in a flat, or just don’t want to be jumping around! These 4 exercises are part of the warm up (there is another full circuit with more exercises that makes up the FULL workout on my app)...plus me guiding you through with all my tips along the way! ☺️ 👇🏼 2 Rounds 30sec each exercise OR if you want to do this part as a full workout... 4 Rounds 45sec ON 15sec REST between exercises ▪️1. HIP OPENERS Really thinking about pushing down into your heel on the standing leg and trying to push your hips forward as your circle your knee up, back and around. Good glute activation & hip mobility! 🍑 ▪️2. LONG LUNGE Step one leg outside your hands and aim to drop your hips (keeping your back knee straight) as you lift your chest. My favourite hip mobility move! 🙌🏼 ▪️3. COSSACK SQUATS Make sure your stance is WIDE with toes out. Press firmly into your heels to avoid pressure in the knees, sit back with the hips and aim to have the chest lifted. You will feel the glute and inner thigh burn in this one! ▪️4. TABLE TOP Feet hip distance apart, fingers pointing back. Press through your heels to lift hips & keep your belly button IN at the top while you press your chest up. Not only will you be working your glutes & hamstrings, BUT you also get a great shoulder stretch! Hope you enjoy! 😘 #gluteworkout #legworkout #homeworkout ab♥️x Wearing: @lskd Music: Loyal - PARTYNEXTDOOR, Drake & Bad Bunny」10月12日 16時35分