Friday, March 17, 2017

6 Moves That'll Work Your Abs, Butt, and Thighs in the Best Way



You'll feel "the burn" exactly where we all want it most.
YOUR TRAINER Tracy Carlinsky, founder of Brooklyn BodyBurn, a studio with two locations in New York City
YOU'LL NEED a wall, plus some space to move. Put on sneakers with nonmarking clean soles to keep the wall smudge-free.
DO the routine twice, switching sides for moves 3, 4 and 5. Repeat 3 or 4 times a week.
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1Wall Push-Up
Works: arms, chest, back, core, quads

Kneel with back to wall, hands on floor slightly wider than shoulder-width apart. One at a time, place feet on wall slightly higher than shoulders (as shown). Hold for 30 seconds, then do push-ups for 30 seconds, keeping arms close to body. (Make it easier: Place feet on floor.)

2Bridge Dip
Works: arms, back, core

Sit with heels on wall at knee level, palms on floor under shoulders, fingers facing wall. Press into floor to lift hips a few inches. Bend elbows, lowering body for 2 counts to hover 1 inch above floor (as shown); press back up for 2 counts. Continue for 1 minute. (Make it easier: Place one foot on floor.)

3Wall Sit
Works: core, butt, quads

Sit with back against wall, knees bent 90 degrees. Lift and extend right leg at hip level (as shown). Hold for 30 seconds; then pulse left leg for 30 seconds. (Make it easier: Lower leg for pulses.)
Bridge Dip
Works: arms, back, core

Sit with heels on wall at knee level, palms on floor under shoulders, fingers facing

4Runner's Lunge
Works: core, butt, quads

Stand with back about 3 feet from wall. Lift right leg and place toes on wall. Bend left knee deeply and extend arms. Twist torso left, bringing right hand to left foot (as shown). Turn back to center and straighten front leg over 4 counts. Continue for 2 minutes. (Make it easier: Don't twist.)

5Thread the Needle
Works: arms, chest, core

Start in a side plank with right hand under shoulder, feet against base of wall with left toes touching right heel. Extend left arm to ceiling. Over 4 counts, rotate torso to bring left arm down and under chest (as shown). Return to start over 4 counts. Continue for 1 minute. (Make it easier: Don't rotate.)

6Ultimate Pike
Works: arms, chest, back, core

Kneel with back to wall, hands on floor slightly wider than shoulder-width apart. One at a time, place feet on wall 12 to 36 inches above floor. Over 4 counts, pull belly in to lift butt into a pike and push weight into toes (as shown). Return to start over 4 counts. Continue for 1 minute. (Make it easier: Place feet on floor.)




source:http://www.self.com/gallery/wall-workout-reshaping-moves-slideshow

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