conseils-shape-exercices-gommer-petites-rondeurs

QUICK EXERCISES: GET RID OF YOUR PLUMP BITS

To conquer your muffin top follow these slimming exercises at least 3 times a week during the summer! Eat a balanced diet and keep active every day with walks to burn more calories. For a good posture, don't forget to exercise those abs.

 

Slim hips

conseils-shape-exercices-gommer-petites-rondeurs

  • Targeted muscles: buttocks

 

  • Performing exercise: lie down on the side, with your head on your shoulder. Bend your legs at a right angle. Slowly lift the leg on top, keeping it bent. Then return it to the initial position. You should feel your thigh muscles working!

 

  • Breathing: breathe out when lifting the leg and breathe in when lowering it.

 

  • Safety advice: Keep your body aligned, with your legs at a right angle. Contract your abs and buttocks during the exercise. Hips must remain straight.

 

  • Repeat: 3 series of 20 repetitions for each leg.

 

Slim waist

conseils-shape-exercices-gommer-petites-rondeurs

  • Targeted muscles: obliques

 

  • Performing exercise: standing, with legs a hips-width apart, knees bent. Hold your arms up in the air and join your hands. Slowly tip your upper body to the side as far as you can. Return to the original position, then tip the other way.

 

  • Breathing: breathe out when leaning to one side, breathe in when returning to standing position.

 

  • Safety advice: keep your back straight, without arching it (hold your tummy in!) Your chest must not go forwards or backwards when leaning. Lock your hips (always face forwards, don't rotate). Keep your buttocks tight during the exercise.

 

  • Repeat: 3 series of 30 repetitions with 30-45 seconds recovery between each series. You can add dumbbells.

 

Rock hard buttocks

conseils-shape-exercices-gommer-petites-rondeurs

  • Targeted muscles: gluteus maximus / hamstrings.

 

  • Performing exercise: lie down on your back, with your arms against your body. Bend your legs so that your heels are near your buttocks. Push on your heels, tightening your buttock muscles and lift your hips of the ground, as high as possible, without arching your back (shoulders, hips and knees aligned). Hold the position for 10 seconds and slowly control the descent without touching the ground with your buttocks. Repeat the movement.

 

  • Breathing: breathe out when lifting your hips, breathe in when lowering them.

 

  • Safety advice: keep your head on the ground, look straight up to keep your spine aligned. Tense your abdominals when doing this exercise.

 

  • Repeat: 3 series of 30 repetitions with 30-45 seconds recovery between each series.

 

Toned legs

conseils-shape-exercices-gommer-petites-rondeurs

  • Targeted muscles: buttocks.

 

  • Performing exercise: lie down on the side, resting on your forearm, legs outstretched and one above the other, in line with the chest. Feet in flexed position (toes towards the ground). Lift up the upper leg and hold it in position for 3 seconds.

 

  • Breathing: breathe out when lifting your thighs, breathe in when lowering them.

 

  • Safety advice: the movement should be slow, you should contract buttocks during the exercise. Lock the hips (no movement) and hold your tummy in. Keep your body aligned, don't move your legs out of line.

 

  • Repeat: 3 series of 30 repetitions on each side with 30-45 seconds recovery between each series.
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