It’s refreshing about how beauty concepts move from early (and often dangerous) waiting body goals to today’s healthy, natural and curved body goals. (Of course, we will ignore the natural reinforcement of Kardashians.) We are all fueling nutrient-dense foods and trying to make ourselves feel the best. But sometimes we like to use a more targeted approach to adjust, for example, our ass. So whether you want to build more there, or want to upgrade and tweak what you already have, Equinox’s Becca Pace shows us the seven best moves she has to create a lively ass.
“Start from your heel and press them together. Bend your knees on your toes, fold the tailbone down, and push your hips forward. Place your knees slowly in the center to make them touch, then use the glutes The knees are widened (as if drawing a line from the wall to the wall). The exercise is aimed at the buttocks (hips), the abductor muscles (inside the thighs) and the hip flexors. 15-20 is back.”
“From the knees on the toes, the hips toward the front, the tailbone down. A common mistake is overturning, causing the knees to fall in. This can cause knee pain! Raise a heel and sit deeper in the leg (‘grandeplié ‘), change the high heels, then sit deeper in the legs. When you move from right to left, put the torso in the center of the mat, feel the buttocks and inner thighs. Repeat 15-20 times each time the heel is raised.”
“Start from the back, place your feet under your knees, press your shoulder blades down, and stretch your arms to the sides. Lift your hips. Press the football up and make sure they are directly under the knees. Extend one leg to the ceiling. Keep lifting Straighten your legs and point to your toes. Slowly lower your hips and lift them into the football. This exercise applies not only to the buttocks, hamstrings and lower back/core strength, but also to flexibility. Each leg is about 10-12 One.”
“Look on your stomach, place your forehead on a yoga block or stacked fists. Contract the abdominal muscles. Turn your hips and pull the high heels together to make them touch. The hips stay connected to the floor and the spine remains neutral. The heel Lift the ceiling and pull the thighs down from the floor as much as possible. Squeeze the hips at the top and keep them for a while. Slowly lower the thighs and keep the heels in contact. This exercise strengthens the buttocks, waist, hips and hamstrings. Common mistakes: The chin pulls up and “breaks” the neutral neck position; if it is lifted too fast, it can also raise the buttocks. Slowly control about 10-12.”
“Start from the first position. Transfer the weight to one leg; keep the standing legs bent. Attach the big toe of the raised leg to the standing heel, then turn the knee out. Keep the active legs the same when lifting Position (to raise the lateral side of the knee above the heel). Slowly lower to the starting position. This exercise is for the buttocks, hamstrings, lower back and hip flexors. Repeat legs 10-12 times.”
“Start plié from the first place. Align the legs directly back to the hips and shoulders, then turn the legs in so that all five toes are facing the floor; bend the feet (pull the toes toward the cheekbones and push the heels off the legs) Pull the shoulder backwards, point the collarbone to the ceiling. Lift the heel toward the ceiling (this may be a very small movement); always keep the active legs straight. The standing legs can be straight or slightly curved. This movement is for the waist. , hips and hamstrings. Common mistakes: bending the legs; allowing the moving legs to turn out (not all five toes facing down); collapsing forward in the upper body; raising the legs too high. Do 15-20 per leg. ”
“Start with Down Dog (lift your hips and distribute your weight evenly to your hands and feet). Point to one foot, slowly raise your legs to the highest point, don’t kick there, then control the legs back to the starting position. Make sure both Keep your shoulders wrapped around the floor (do not pull one shoulder up when the legs are raised). Do 12-15 per leg.”