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Burn Cellulite Workout. Routine. Quickly and easy. The most effective exercise – Gym Factory
Floor Hip Extensions – Glutes Exercise
GUIDE
1 – Start off on your mat, on all fours, supported on your hands or elbows, keep bent the knees at a 90° angle. You’re going to make sure that your back is straight and contracted your abs. This is the starting position.
2 – Stretch the right leg and press it all the way up to the ceiling, contract your muscles and maintain this position between 3-6 seconds before to take it right back down.
3 – After finish the repetitions with the right leg, starts the same exercise with the left leg.
WORKOUT
3 sets of 15-20 reps. Rest 30-45 seconds between sets.
TIPS
– Movement must be slow and controlled. Focus on using the gluteus muscles during the exercise.
– You can vary this exercise by returning to the starting position with the knee bent (donkey kick) or by holding the knee bent during all the exercise, or by using ankle weights or hold a dumbbell by the back of the bent knee.
– To perform this exercise select a weight with which you feel comfortable. Too much weight it can injure you. Weight should never push you during exercise.
– If you are a beginner start the exercise with a light weight. If you are an experienced athlete you can use more weight.
MUSCLES
Gluteus maximus.
THANKS
Hotel Jardín Real de Mirasierra ****
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