6 exercises that will make other girls envy you

Leading drill which is excellent in efficiency and in shaping muscles lower body definitely are squats. It belongs to the core group of exercises. This means that its performance can activate not only one muscle group, but at the same time includes many muscles of the lower extremities. Thus, squats cover quadriceps, back box, abductor, glutes, and lower and middle back.

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SQUATS WITH ELASTIC BAND

Elastic tape gets tangled in ribbon above the knee. We occupy position with feet apart and doing squat movement in the side. The emphasis is on, activating the quadriceps muscles, and abductor glutes.

The most common errors:

  • relaxed, bent back
  • passing through the toes knees
  • relaxed knees – must keep the tape stretched and monitor the position of the feet

SQUATS WITH ELASTIC BAND

SWISS BALL WALL SQUAT

Put the Pilates ball on the wall under the lumbar spine. Feet in width to the shoulders. We go down in squat and back. The emphasis is on, activating the quadriceps muscle and glutes.

The most common errors:

  • relaxed, hunched thoracic spine
  • relaxed lumbar spine – go down in squat with pelvis withdrawn, except in cases of so-called flat back
  • passing the line of the toes through knees kneeling position

swiss ball wall squat

SITTING ON PILATES BALL

This is known as the “horse” sitting on Pilates ball. Feet on the floor close to the ball, and with arms outstretched on the side to maintain balance, with knees clutching the ball.

The emphasis is activating muscles on abductor and glutes.

The most common errors:

  • loss of balance. If the balance is lost, the drill can be done with holding on firm foothold, such as for example a wall or pole buffet
  • relaxed lumbar spine

sitting on pilates ball

BALANCING

By holding firm foothold, stretches one leg back and in order to balance. The other leg is on the floor and is slightly bent at the position of half squat (half bent leg). The emphasis is on, activating the quadriceps muscles, buttock and the back box.

The most common errors:

  • relaxed thoracic spine
  • rotation of the hip straight leg
  • knees crossing the toes on the half bent leg

balancing

HAMSTRING ON PILATES BALL

Laying on your back, feet about 1/3 placed on Pilates ball, and hands on the side of the body.

Push the ball with your feet and simultaneously raise your pelvis up to the knee level. The emphasis is on: activate muscles on gluteus, hamstring and gastrocnemius muscles.

hamstring on pilates ball

The most common errors:

  • loss of balance
  • relaxed lumbar part of the pelvis

 

ABDUCTOR WITH ELASTIC BAND

We rely on the forearm and lie down on a side. Around the writs of our legs we need to attach elastic band. The foot from the upper leg needs to be straight and the toes in position towards the floor. The band is stretched over the height of our hips. We are moving the upper leg toward the floor. During the movement the tape must not be loose.

The emphasis is on: activating the gluteus muscles, abductor and the side of the abdomen.

 

The most common errors:

  • relaxed arm while suspension
  • external rotation of the hip and feet.

lying abduction

Remark

It is envisaged for all the exercises can be made for 2-3 series with at 8-10 reps.

View this wonderful video that can additionally help you shape your butt

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