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Marlene Frau Pro-Mitglied » Trainingstagebuch

00:40:00 Std.

Lower Body dumbell

Krafttraining

Trainingsbemerkung


33 Minute Butt Lift Workout - Butt Toning Exercises
1. Downward Dog Leg Raise – This is one of my favorites. Because of the Downward Dog position, you get a bigger range of motion on the reverse leg lift. Make sure that you use smooth and controlled motions (no swinging or using momentum) and squeeze the bum at the top of the movement.

2. Squats + Leg Kick Backs – The leg kick back at the top of the squat turns this into a bit of a plyometric exercise. That means that along with toning the booty & burning extra calories, you’re also building strength & shortening your muscle reaction time (read more about Plyometrics under our “Fitness” category).

3. Standing Rear Leg Raises – Essentially quick, mini leg lifts, this is a small, but effective range of motion for lifting the butt.

4. Butt Twisters – Hit the glute muscles from multiple angles with this variation of the kneeling leg lifts. Again, focusing on smooth and controlled movements is paramount for this butt exercise.

5. Swinging Bridge – This is a fantastic and low impact way to tone and bring shape back to the derrière. Focus on really pushing upward through heels so that you feel it in the glutes at the top of each side of the “bridge”.

6. Step Up Kick Back – A calorie burner and toner, this move also puts a heavy demand on your core because you have to balance yourself each time that you step up onto the bench or chair.

7. Assisted Single Leg Lunges – This is essentially a beginner level single leg lunge. You don’t have to go very far down into the range of motion in order to feel a burn in the glute and quads.

8. Plie Squat + Upright Row – In comparison to a regular or Sumo Squat, the Plie Squat has your toes pointed outward and your upper body more upright. Along with engaging those glutes, the thighs also get a working over with this exercise.
1. Downward Dog Leg Raise – This is one of my favorites. Because of the Downward Dog position, you get a bigger range of motion on the reverse leg lift. Make sure that you use smooth and controlled motions (no swinging or using momentum) and squeeze the bum at the top of the movement.

2. Squats + Leg Kick Backs – The leg kick back at the top of the squat turns this into a bit of a plyometric exercise. That means that along with toning the booty & burning extra calories, you’re also building strength & shortening your muscle reaction time (read more about Plyometrics under our “Fitness” category).

3. Standing Rear Leg Raises – Essentially quick, mini leg lifts, this is a small, but effective range of motion for lifting the butt.

4. Butt Twisters – Hit the glute muscles from multiple angles with this variation of the kneeling leg lifts. Again, focusing on smooth and controlled movements is paramount for this butt exercise.

5. Swinging Bridge – This is a fantastic and low impact way to tone and bring shape back to the derrière. Focus on really pushing upward through heels so that you feel it in the glutes at the top of each side of the “bridge”.

6. Step Up Kick Back – A calorie burner and toner, this move also puts a heavy demand on your core because you have to balance yourself each time that you step up onto the bench or chair.

7. Assisted Single Leg Lunges – This is essentially a beginner level single leg lunge. You don’t have to go very far down into the range of motion in order to feel a burn in the glute and quads.

8. Plie Squat + Upright Row – In comparison to a regular or Sumo Squat, the Plie Squat has your toes pointed outward and your upper body more upright. Along with engaging those glutes, the thighs also get a working over with this exercise.
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