“We think that summer is the perfect time to channel that inner fire and rock your strong body at the beach, pool, and everywhere in between,” Chernin explains. (Good thing you’re already stocked up on crop tops and bralettes, right?)
To get you started, they’re sharing five simple moves you can add to any workout routine for seriously burning glutes and abs.
1. Glute Bridge Pokes
Start lying down on your back, arms by your sides, and heels pulled in close to your glutes. Press into the heels and squeeze the glutes to lift the hips off of the mat.
Press your left heel into the mat and point the right toes as you extend the right leg towards the ceiling. Squeeze from the glutes and the left hamstring to pulse the hips upwards. Repeat on the opposite side.
2. Inner Thigh Lift
Start lying on your side, hips stacked, bottom leg in front, top leg behind with both feet flexed, and pressing out of the forearm to engage the obliques. Bend the bottom leg, bringing the knee towards chest.
As you extend, engage the inner thigh, reaching the heel upward. Repeat the bend and stretch, keeping the leg at a hover. Use supporting hand and forearm to stay stable in the core. Repeat on the opposite side.
3. Outer Glute Wrap
Start lying on your side, hips stacked, pressing out of the forearm to engage the obliques. Bend the knees slightly, point the toes, and hover the top leg to hip height. Tap the knee in front. Keep the toes lifted as you squeeze the inner thighs.
Squeeze the glutes, wrapping back through the inner thigh to tap the toe behind the hip. Keep the hips stacked and resist rocking side to side as you alternate tapping the knee and the toe. Repeat on the opposite side.
4. Half-Boat or Boat Pose
Half Boat: Start sitting with knees bent and heels pulled in close to glutes. Lightly place hands behind thighs, keeping elbows out wide. Inhale, sitting tall and relaxing the shoulders. Exhale, tucking the hips up into the rib cage, coming into a c-curve spine. Keep the hips tucked as you exhale, pulling the navel deeper into the spine. Test your balance as you hover your toes off of the mat, engaging the lower abdominals even more.
Boat: Take it to the next level by extending the legs on an upward angle. Test the balance again by releasing the hands from the thighs and reaching them for the toes.
5. Flaming Seat
Start lying on your side, hips stacked, pressing out of the forearm to engage the obliques. Bend the bottom knee and pull it closer to the torso, stopping when in line with the hips. Activate the outer hips to hover the top leg in line with the hips. Point the toe, bend at the knee to engage the hamstrings, and wrap the leg slightly back so the top knee is slightly behind the top hip.
Engage the core and reach the top arm long to engage the obliques. Squeeze the seat muscles to poke the toe, as if you’re trying to tap your own shoulder. Repeat on the opposite side.
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