![]() ![]() The Move: Quadruped Bent Knee Hip Extension Squeeze your glutes as you lift your foot above hip height and then lower down. Keeping your hips square, extend one leg behind the body. Engage your core by drawing your navel in toward your spine. How to: Start on all fours with your hands under your shoulders, pulling shoulders away from the ears, and position your knees directly under the hips. The Move: Quadruped Straight Leg Hip Extension ![]() Lift your leg out to your side and extend up toward the ceiling. How to: Come onto all fours, lower down to one forearm, and let the opposite hip rotate up toward the ceiling. Bend your knee to return to the hydrant position. Extend your leg up toward the ceiling with a pointed toe elongating as much as you can. Lift your leg to your side with your knee bent at a 90-degree angle. Press through your heel to extend your leg parallel to the ground. Tap your toe on the ground in front of the body, lift your foot in a rainbow motion, and tap the ground behind your body. How To: Start by lying on your side with your top leg extended. Squeeze the glutes and abs as you lift your foot above hip height, then lower down and return to the starting position. Lift your top leg to hip height and push through your heel to extend your leg, stretching as long as you can. How To: Start by lying on your side with both knees bent, legs together, and feet flexed. The Move: Side-Lying Leg Extension with Hip Abduction Once you have advanced or you want an added challenge, feel free to add an ankle weight. ![]() Complete all of the moves on one side of the body before repeating on the other side.Ħ. Be aware of your shoulders imagine sliding your shoulder blades down the back away from your ears.ĥ. Take a full inhale through the nose and exhale deeply, pulling your belly button in toward your spine.Ĥ. “Align all of the movements with your breath.Ģ. Side-Lying Leg Extension with Hip Abductionġ. Learn her tips and watch the video below. Ahead, she’s sharing seven at-home Pilates moves for a rounder butt. To get all the details on how to perform the routine in the comfort of your own home, we tapped one of Kourt’s trainers and the incredibly talented Pilates instructor, Jesse O’Hara. The exercise is great for toning, stretching, flexibility, and sculpting a nice and round rear. She does a session every day outside at her home (some days she’ll even do two sessions). As you know, Pilates is one of Kourt’s favorite workouts. ![]()
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