G L U E T S • TONE •S T R E T C H
Looking good from behind😉 Day 11- booty burn🔥🔥
LIKE➕SAVE ➕Share with a friend🆗️ •
Most people are weak in their glutes, hamstrings and inner thighs, which is often linked to today’s sedentary lifestyle. Please tell me which one you like more 1, 2 or 3? •
Join us from 7th - 21st January for NewYearNewRear Challenge and make Pilates part of your New Year’s resolution and start the year feeling strong and confident! 🍑😁 In these 2 weeks we will target the shoulders, arms, back, hips, booty, legs, and calves.
with prizes 🏆 from
To be eligible for prizes ➡️FOLLOW all hosts and sponsors ➡️ must post video using NewYearNewRear ➡️TAG hosts and sponsors in your posts
T I P S
🔹️Begin with feet slightly apart on ball, spine neutral and abdominals scooped in and up. Squeeze ball gently between feet to engage inner thighs.
🔹️Tip pelvis back, bringing tailbone up between legs and rolling up one vertebrae at a time. Reverse movement, sinking first down through sternum and keeping pelvis tucked/glutes pressing up as long as possible.🔹️Repeat, stopping at top of movement. Slowly extend legs out and away from the hips, keeping glute and inner thigh connection. Allow pelvis to sink slightly in order to keep from arching low back. 🔹️Engage hamstrings and glutes to pull legs back in, lifting pelvis back up. Roll back to start.
🔹️Roll up again, stopping at top. Press one foot down into ball, squeezing glute, hamstring and inner thigh as the other leg extends; lower pelvis to floor, hingeing at hip to maintain neutral spine. Engage glutes and hamstrings to press back up.
🔹️Maintain core, glute and inner thigh connection as the supporting leg extends out and away from the hip; use hamstrings and glute to pull back in. 🔹️BALANCE single leg stretch.
stability ball @hunkemoller