Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「PILATES GLUTES 🍑 after starting my Pilates teacher training 3 months ago, I’ve really enjoyed mixing this style of workout into my own weekly training schedule 🙌🏼 I usually do 30min if Pilates every morning & I’ve definitely noticed a huge improvement in my core control & Glute strength! 💪🏼 Here’s a little glute series I put together this week... 👇🏼 x 10 each exercise, slow & controlled 2-4 Rounds ▪️1. PELVIC CURL Do this exercise at a slower pace & aim to peel your spine off & onto the ground one vertebrae at a time. Keep your inner thighs activated by trying to squeeze your knees together! ▪️2. SHOULDER BRIDGE PULSES Keep your belly button drawn in to prevent low back over activation. 20 x on whole foot straight into 20 x on toes. ▪️3. SHOULDER BRIDGE TUCK TO EXTEND Press firmly in to grounded foot to get more lift through the hips. Keep stable as your leg moves. ▪️4. SIDE LYING LEG SWINGS The key to this exercise is to keep your body as stable as possible. Flex foot as you swing forward, point as you swing back. ▪️5. SIDE LYING LEG LIFT PULSES Only pulse as high as you can keeping your pelvis still. ▪️6. SIDE LYING TUCK TO EXTEND As you extent flex the foot and feel like you are stepping on the wall behind you (this will encourage glute activation) The thing with Pilates is that you get the best experience (and quality of work) with step by step guidance...and that’s why I’m so excited to bring you full length Pilates classes on my app soon!! Eeeep!! 😍🙌🏼 #Pilates #gluteworkout #bootyworkout ab♥️x Wearing: @nimbleactivewear tights, @lululemon crop Music: Waiting For You - Y.V.E. 48」9月8日 18時31分