3 Minute Butt How to get a Perfect Butt in 3 Minutes
Workout and helpful advice. Add this tutorial to your favorites it will guide you when you train! 5,4,3,2,1, Readyé Go! Never put your butt on the ground during descent, in order to keep the contraction constant. Be sure not to raise your shoulder blades off the floor during the exercise. Next Exercises: Pulsed butt lifts. Readyé Go! If you can't it, try doing regular butt lifts. Don't excessively curve your back. Be sure not to raise your shoulder blades off the floor during the exercise.
Keep your abs and butt constantly tight to improve the effectiveness of the exercise. Make sure to keep your feet constantly well placed on the floor. Next Exercises: Donkey kicks crossover. Readyé Go! If you can't do it, try the donkey kicks without crossing your legs. Be sure not to curve your back during the movement. Switch side in the shortest time possible. Go! Don't put your knee on the ground when you take down the leg, in order to keep a constant contraction. Next Exercises: Pulsed donkey kicks with leg at 90Â°. Readyé Go!
If you can't do it, try smoothly raising and lowering the leg, creating a wider movement. Control the movement to maximize the effectiveness of the exercise. Switch side in the shortest time possible. Go! Be sure not to curve or bend your back during the movement. Next Exercises: Donkey Kicks extended leg. Readyé Go! If you can't do it, try the Donkey Kicks with your legs bent at 90Â°. Be sure not to curve your back during movement. Switch side in the shortest time possible. Go!
Don't stretch out the foot, keep it constantly flexed. Next Exercises: Hip abduction on all fours. Readyé Go! If you can't do it, try slowing down the pace. Be sure not to rotate the pelvis when you lift the leg to not strain your back. Switch side in the shortest time possible. Go! Don't put your knee on the ground when you take down the leg to increase the effectiveness of the exercise. 5,4,3,2,1, Stop!.
Jillian Michaels 30 Day Shred Level 1
Hi there, welcome to Level 1 of the 30 Day Shred. I'm hoping you know me I'll be your trainer. My name is Jillian, and with me today my two best girls helping us out Anita beginners eyes on her. She is going to be doing
modified versions of some of the harder exercises to help ease you into it. Now, for those of you who are up for a a bit of a challenge just a bit. ha ha keep your eyes on natalie and if you want to look like this, do what she does and you should be there in no time! righté. Sure. Ok. I think we're ready to begin. Let's start with a warmup. We're going to begin with arm crosses
take them out to the side and cross them over now here's the idea. Big movements. Dynaimic stretching. Now that means we're opening up the muscles with movement oké We don't ever want to do static stretches until the workout is over as a cooldown now, you may not be as flexible as the girls just give me everything you've got and. shake it out. Windmills, here we go
the idea here is to keep those arms locked straight come around and across the body. Keep your abs tight and pick up as much speed as you can we're opening up those shoulders and opening up the chest. I don't want any injuries. You should be feeling that heart rate start to elevate and soon, the body is going to get a little bit heated. 2 more seconds here and. 2 nice. Shake it out. Right into jumping jacks, hit it! with our dynamic stretching, we are going to need some cardio in that warmup
because we want to make sure that our heart rate is up and the body is literally warm because this makes our muscles more flexible and keeps us from getting hurt. No getting hurt.That is not allowed Not part of the program. Here we go! 2 more, last one, and drop it Now we're going into hip circles Feet are slightly wider than your hips, hands on the hips Now we're going to take it around right here
now if you're like me, you might feel a little silly doing these, however, I always start with hip circles because, they open up all of the muscles in my core. and keep me from getting hurt getting too tight during my workout 2 more times around guys and 1 more big circle, really stretch it out right here. Perfect