Good Lifestyle

Each woman works towards the golden booty standard Kardashian - we make perfect squats and slots to perfectly tone our legs and glues, but these movements can be repetitive, boring and very difficult to kneel. So we found low impact movements that are just as effective and you will always feel the burn without the useless strain. Protect your body and perfect your booty with these kick-off movements!

1. Wall bridge
A normal bridge can be hard on the knees, but a wall bridge is a modification that also strikes the ass! Start with your back against the wall and browse your feet about 4 feet. Then raise and lower your pelvis with shoulder blades planted on the floor. Take up and lower your hips from the ground, pulsating intermittently.

2. TOE reaches the wall
Line your buttocks and heels on the wall until your legs are straight and pressed flat against them. Lift your soil shoulder blades and alternate the arms reaching the opposite toe. This will really awaken your core and different parts of your legs


3. Coup de donkey board / leg elevator
This is a complete body loop that is much better than any squat and choose you in no time. A board position combines with a leg lift - enter a board (edit to forearms if necessary), then fold a 90 degree leg and flap with your heel to your booty and a foot fell, cut off the ceiling. Kind of like an inverted mountain climber. Then change your legs.


4. Wall scissors
Making flat scissors on the floor can often be hard on the bottom of the back and difficult to maintain your spine in the correct position. By pressing your feet and against the wall, you get an additional activation at the egg. Starting with straight legs against the wall, supporting the hips with hands, a lower leg to your head keeping the legs straight and alternate.

5. Blanetture extension + LEG
If you are looking to reach juicy hips, IG models, this named check start starts four legs with the hip width and wrists on the shoulders. Fold a 90 degree knee at the height of the hip, then lift it on the side and extend. Burn feels so good.


6. Frog
We were not used to working so much about our body, so these movements may seem against intuitive. But they really work! Lie on your face, rest foreheads stacked on your forehead. Fold your knees and open them on the side by flexing your feet and pull on the glutes. Press your forearms in the floor and press your heels and slips, lifting the ground thighs, then lowering with the control.


7. Gluet circles / extended leg
This is another thing done on the hands on the knees, from a neutral cowhide position. Keeping your neutral spine, prolonging one leg behind you and lift up it, pressing the glaula. Then draw slow and controlled circles with your ankle - it really tightens the whole leg, even the inner thigh! Make sure to switch the mid-term directions - this movement is so great because of all the tiny muscular groups it is in the legs and glutes.


8. Clamshell
Located at your side, you can really solve your exterior thighs and pods with this reduction movement of the abductor, in a weak but effective way. Use the arm you have lying on your head, with the other by supporting your core by pressing the floor in front of it. Fold the two knees, keep them closed, then lift the upper knee to open, which make it slowly to the closed position, like a clamshell. A strip of added resistance will really work!