lundi 20 juillet 2015
This Lazy-Girl Move Targets Your Abs, Butt, and Thighs
If you've never done the bridge before, it's time to get acquainted. This do-anywhere, basic bodyweight move targets your backside and thighs to sculpt a perkier butt without the need for endless squats. In fact, you don't even have to stand at all! The bridge is the perfect feeling-lazy exercise for Summer, so grab a mat and learn how to do this glute-strengthening, ab-defining move.
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure and keep your feet underneath your knees, not in front. Plant your palms by each side, face down.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground, then repeat for 10 to 15 reps.
An important note: the bridge exercise differs from the Bridge yoga pose, which focuses on rounding your shoulders and clasping your hands for a different, more relaxing experience. For this back-toning move, however, it's important that you keep your chest open and plant your palms firmly on each side to reap the benefits of this exercise.
from POPSUGAR Fitness http://ift.tt/1IeFk0c
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