Lift your left leg so it’s straight up in the air, foot flexed and over your hip (A). Lie on your back with knees bent and feet shoulder-width apart.Glute bridges target your hamstrings and glutes, but a single-leg bridge is even better because it isolates the glute muscles, activates the core and lower back, and makes the move more intense. Do one round on one side, then rest for a minute and repeat on the other side. Perform these exercises in the order given to help strengthen your calves, quadriceps and glutes while also targeting your core and getting your heart rate up. You’ve got this! How to do this leg workout with ankle weights: These slower-paced isolation moves act as a form of active rest to give you the energy to tackle the next high-energy move, so you are working at all times. This workout alternates between high-energy exercises and isolation (single-muscle) moves that require you to lie on the floor, engage your core and focus on smaller movements that will bring your heart rate down. To purchase a pair ankle weights, try the Onyx Ankle Weights from Shreddy (£22), then do these moves. They conveniently strap around your ankles to create more resistance without you needing to worry about having to hold, pick up or put down a handheld set of free weights, such as dumbbells or kettlebells. Related: Legs, bums and tums home workout plan (with weights)Īdding weights to your workout provides a great extra challenge, and ankle weights are a compact, portable and versatile option. Try this leg workout with ankle weights, featuring 6 effective exercises to shape and slim your lower body while burning fat… Ankle weights may scream of the 1960s, but they are so effective.
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