Get ready for summer with this amazing exercise
Pamela Reif is a fitness star and influencer, followed by eight million people - probably mostly women - and whose workouts are enjoyed
A simple program of exercises for the thighs and buttocks - without squats and jumps!
Pamela Reif is a fitness star and influencer in the world of exercise, followed by eight million people - probably mostly women - and whose workouts are enjoyed because they are simple and without a lot of talk, but always hard and challenging enough.
Especially welcome in the age of coronavirus, when to go to gyms and group fitness training became a problem, hers home exercises without props, in a small space, are a complete success. An exercise program for the buttocks from 15 minutes seems relatively undemanding until you start exercising.
There are no heavy squats, does not have jumps, so there are no movements that would burden the knee joints or ankles. But for that reason -buttock muscles just go “up”. Don't worry if you can't last a full 15 minutes at first. The stopwatch can be clearly heard in Pamela's training, which means 30 seconds for each endurance or pulse repetition of movement. At first, you may last 10 or 20 seconds. But with hard work, you will reach 30!
The characteristic of this training is that the load is kept on one leg and then on the other for a long time. The first part of the training is standing, with Pamela working without support, and you can lightly put your hand on the back of the chair so that you don't lose your balance.
First do the lifting of the right leg backward, then to the side, then the pulse movement of the laterally raised leg, and the endurance of the laterally raised leg. When you’re done, do the same program with the other leg.
For the second part of the training, you need a small mat, because it is done kneeling. Again, the program is similar - "kickback" with the right leg bent at the knee, endurance with the leg extended, pulse movement up and down and lateral bending with the back extension.
The same leg is loaded in the continuation of training when you lie on your side on the mat. Raise your right leg again, then a small foot circling movement, pulse lift, and endurance. Is not easy too! The whole second part of the training with the left foot is repeated.
In the end, there is a semi-lifting of the buttocks - with your back on the floor, leaning on your left leg bent at the knee, you raise your right leg, which is stretched as straight as possible. The same thing happens when you change your leg. The end is endurance with arms and legs on the floor, abdomen, and buttocks are raised high up (glute bridge).
Watch the video and enjoy!
