健身房臀部训练计划 每日健身计划: 紧臀训练与强身 Booty Lifting & Toning

Let’s continue lifting and shaping!

Lie on your back with knees bent, feet shoulder width apart, and arms extended at your sides, palms facing down. Thrust up from the hips as high as you can, squeezing your glutes on the way up. Keep abs tight throughout. WORKS GLUTES

Get into plank position with elbows locked. Alternate bringing each knee towards the opposite elbow, keeping a steady pace. Keep abs tight throughout. WORKS ABS, CORE, ARMS, HIP FLEXORS, SHOULDERS

Get on all fours with elbows locked. Extend one leg and lift it up and down, keeping it as straight as possible. Keep abs tight throughout and squeeze glutes on the way up. WORKS ARMS, GLUTES, SHOULDERS

Get into plank position with elbows locked. Bring one knee up toward the same elbow, then bring your leg back and up as high as you can. Keep abs tight and squeeze your glutes as you bring your knee in. Alternate and repeat. WORKS ABS, CORE, ARMS, GLUTES, HIP FLEXOR, OBLIQUES, QUADS, SHOULDERS

Get on all fours with elbows locked. Lift and extend one leg out to the side and start moving it in a circlular motion. Keep abs tight throughout. Alternate and repeat. WORKS ABDUCTORS, ADDUCTORS, ARMS, QUADS, SHOULDERS, TRICEPS

Stand with feet together and arms extended at your sides. Lunge to one side, bringing your hands together in front of you as you come down. Bring your knee up as high as you can when you come back from the lunge. WORKS ABS, CORE, ABDUCTORS, ADDUCTORS, GLUTES, HIP FLEXORS, LEGS, QUADS

Stand with feet slightly apart and arms extended at your sides. Jump up and raise your arms straight up on top. Immediately squat down, bringing your hands towards the ground without touching it. WORKS GLUTES, LEGS, QUADS, SHOULDERS

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