Whether squats or lunges – these Exercises are not only ideal for strong legs, but also a tight Butt. However, many athletes suffer from severe pain, if the load on the knee is too large.
But how can you exercise despite these complaints, the gluteal muscles?
Who wants to exercise his Po is isolated, you should try the new Workout of Pamela Reif, published by the Fitness Influencerin on your YouTube channel. Everything you need for the Workout is a Resistance Band, and perseverance.
In 30 minutes, the Workout all areas of your gluteus muscles with isolated Exercises new stimuli – in particular, the holding of the exercises Rob the muscles of their last energy.
Spoiler: The muscle soreness the next day nobody will be spared.
So you put your Butt in shape
The Workout is particularly suitable for athletes suffering from pain in certain Exercises under the knee. It contains no Exercises, which exert a great burden on the knee, as it will bend in the presence of typical knee or jumps is not the case. The Exercises claim the large buttock muscle, but also the back of the thigh, and the Abductors.
For the Training you need nothing more than a slip-resistant Mat and einwiderstand band – but also, if you have none to Hand, the Workout is complete. Using the resistance band, you can determine the difficulty of the Workouts themselves.
How to: in Total, it takes the Workout to 30 minutes and is in two sections divided. Each Exercise you lead for 30 seconds – without any intermediate breaks. Only in the Transition to the second step of the Workout, you’re doing a one-Minute break.
Exercises with the Resistance Band
For the first training section, you will need a resistance band – but even without Equipment, you can perform the Exercises. In order to set the optimal stimulus for your Po, you should choose a Resistance Band that you use to perform the Exercises in a clean can, but still a strain on the muscles is.
Whether Leg Lifts, Bridge, or Fire Hydrant – the training takes place predominantly on the ground and put your focus on the gluteal muscles. However, the posterior thigh, and the Abductors not to come in this training section to just.
The Exercises vary between large and short, and impulsive movements, the muscles burn in the best way possible. Particularly, the holding exercises to activate not only your Butt, but also the abdominal muscles, you have to build up in your entire body tension.
Exercises without a Resistance Band
Whether Kickbacks, Donkey Kicks, or Thigh Lifts – in the second Workout, Kick-Exercises, especially on the Plan. Here also, the designs between large and small movements vary.
Many of the Exercises are performed in Standing, therefore, you should try your abdominal muscles to tighten up to as much as possible voltage in your body to build and avoided the swing. This would reduce the load on your gluteal muscles.
In the second step of the Workout not only your muscles of the Exercises, but also your Balance – benefits the perfect combination for a fit body.
Michelle Steinmetz
*The post “Booty-Burn with Pamela Mature: knee-friendly Workout for the cutest butt” is published by FitForFun. Contact with the executives here.