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You’re going to like right now’s Hamstrings, Booty and Abs exercise! It features a combo of workouts which can be designed to strengthen the muscle tissues alongside the again aspect of your decrease physique and hearth up your abs.
I really like coaching ALL the physique elements, however exercises that concentrate on your decrease physique and core are nice as a result of they assist your steadiness and stability, including to your physique’s capacity to maneuver effectively each day.
I really like sharing lessons like this – and however do you know there are 5 new lessons launched every week inside Rock Your Life? We have now lessons you possibly can drop into, AND now we have problem packages you possibly can observe -that have choices for you it doesn’t matter what your life stage, whether or not you might be nonetheless in your biking years, in perimenopause or post-menopause.
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You are able to do right now’s exercise at dwelling with some optionally available weighted objects (water bottles, dumbbells or no matter you will have), and an elevated floor.
Let’s get proper to it!
Nice job with right now’s exercise! Now let’s get you a plan with exercises like this put collectively in an entire sequence that may strengthen your whole physique – just like the Rocking Abs and Booty Problem in Rock Your Life! This problem works your whole physique with a particular emphasis in your glutes and abs!
Begin this problem right now!
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Sculpted Hamstrings, Booty and Abs
Click on to broaden and see all exercise transfer descriptions
Gear: Elevated floor, weighted objects; hamstring choices: train ball, sliders or band
Format: Carry out the circuit 3 occasions inside instructed rep ranges.
Single Leg Hip Thrusts (8-10 either side)
Sit your self on the mat in entrance of your elevated floor and place a weighted object in your hip creases.
Press your self up along with your elbows and toes to place your again in opposition to the elevated floor; the sting of the floor ought to be on the base of your shoulder blades. Your knees ought to be aligned over your ankles, along with your toes planted on the mat.
Brace your core and drive by means of your heels to elevate your hips and weighted objects in the direction of the ceiling, knees monitoring according to the toes, squeezing your glutes and pausing on the prime.
On this place, switch the weighted object over to your proper hip crease and lengthen your left leg out and off of the mat.
Drop your hips again down towards the mat with management and repeat the sequence on your max reps whereas protecting your left leg lifted and hips stage with each other.
Swap sides and repeat sequence on your max reps.
MOD: Preserve each toes planted at some stage in this train and/or carry out this sequence with out weighted objects.
Romanian Deadlifts (6-10)
Start standing along with your toes hip distance aside, core braced, shoulders again and down (as for those who had been standing in opposition to a wall) and weighted objects in every hand.
Push your hips again and hinge ahead so far as you possibly can whereas sustaining a flat again, barely bending your knees and protecting the weighted objects near your shins.
Drive by means of your whole foot to come back again to standing, urgent your hips ahead, feeling your glutes working by means of this elevate, and be aware of not leaning again on the prime.
Repeat on your max reps.
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Hamstring Pull-Ins (10-15)
Lie in your again along with your toes on a ball or in TRX straps
Brace your core and lift your hips off the bottom to type a straight line along with your shoulders, again, glutes, knees, and ankles. Keep away from straining your neck through the use of your arms on the mat to assist you.
Maintain for a quick pause. Bend your knees and contract your hamstrings to drag the ball/straps as near you as attainable, whereas protecting shoulders, again, glutes, and knees in a straight line.
With management, straighten your legs to the beginning raised hips place.
Repeat on your max reps.
Calf Elevate Sequence (12-18)
Stand along with your toes hip distance aside, core braced, chest up, shoulders again and down (as in the event that they had been in opposition to a wall), and a weighted object in every hand at your shoulders or by your sides.
Alternating between toes parallel, toes in, and heels in (5 reps every), elevate your heels off of the mat as excessive as you possibly can with management, then slowly decrease them again down (be aware that you just’re not shifting your weight aspect to aspect or leaning ahead).
Repeat on your max reps.
MOD: Take away the weighted objects and full this transfer with body weight solely.
Alternating Reverse Curtsy Lunge Crunch (8-12 either side)
Start standing along with your toes hip distance, core braced, chest upright, and a weighted object in every hand at your shoulders.
Step your proper foot throughout and behind you in order that your proper knee finally ends up behind your left heel into your reverse curtsy lunge. Preserve your chest up, being aware of not leaning ahead over your knee or permitting your again knee to the touch the mat.
Energy by means of your entrance heel to face and as you deliver your proper leg ahead, driving the knee up and to the proper for an indirect crunch, then plant your foot again within the beginning upright stance.
Repeat reverse curtsy lunge crunch on the alternative aspect, finishing a single rep of this train.
Proceed alternating sides to succeed in your max rep vary.
MOD: Take away the weighted objects and full this transfer with body weight solely or carry out common reverse lunges as a substitute.
Nice job Rockstar! The time and vitality you spend money on your self and your well being makes an enormous distinction! Let me know what you considered right now’s exercise within the feedback under.
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“Took some extra progress footage and I’m so happy!! I by no means thought I may have muscle def once more at nearly 50 years previous!! Betty Rocker you will have modified my life!”
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The submit 5-Transfer Hamstrings, Booty and Abs Exercise appeared first on The Betty Rocker.