As you know, my intention this holiday season is to be more mindful. For working out, that manifests itself in dedicating my attention to performing each move correctly, in two ways. Coordinating the move correctly is only half the battle–the other half, which is arguably more important, is ensuring that the correct muscle is being worked.
Sometimes a hectic schedule, friends or other things on my mind get in the way of this necessary attention. When I find my mind wandering during a sweat sesh, I take a breath and remind myself that I got this. Here is my favorite series of moves–centered on strengthening the booty and abs that requires your full concentration. This routine is great because it can be done anywhere–no equipment necessary. Remember to focus on the muscle groups being worked–the results will speak for themselves!
Works: Glutes, Hamstrings + Quads
How To: Sit against a wall, with your feet shoulder width apart and your knees at a 90 degree angle. Make sure that your knees are above your feet–not over them. Hold for 1 minute.
Single Leg Glute Raise
Works: Glutes, Hamstrings + Core
How To: Get on all fours with your shoulders directly over your hands and your hips right over your knees. Keeping your left leg straight and your hips square, raise it in the air by driving your leg upwards. Extend as far as you can, then bring leg back down, without touching the floor. Do 10 reps on each side.
Works: Glutes + Core
How To: Bring your body to a plank position with your forearms on the ground. Your elbows should be directly below your shoulders which in turn, should be in line with your hips. Keeping your upper body as stable as possible, jack your legs out to shoulder distance, then back in. Do 10 reps.
Doggy Leg Raise
Works: Glutes, Hamstrings, Core + Back
How To: Get on all fours with your shoulders directly over your hands and your hips right over your knees. Stick out your left leg and bend it from the knee. Lift the leg up without shifting your hips or shoulders. Do 10 reps on each side.
Plank Up and Downs
Works: Glutes, Quads, Core + Triceps
Do 15 reps.
How To: Bring your body to a plank position with your forearms on the ground. Your elbows should be directly below your shoulders which in turn, should be in line with your hips. Keeping your lower body in one long line, lift yourself up–one hand at a time. Your final position should be as stable as your first. Bring your body back down to your first position and repeat 10 times.
Works: Glutes + Core
How To: Standing straight up with your legs shoulder width apart, lift one leg to the side as much as possible, balancing your upper body. Hold the leg for a moment and slowly let it back down, without letting it touch the ground completely. Do 10 on each side.
**Repeat circuit 3 times.
Text by: Hannah Bronfman
Shot at: S10