These moves will help you fill out your workout leggings in all the right places.
Performing a leg abduction in a tabletop position is"a double whammy of value," as Ditto describes it, because it activates your gluteus medius and furthers the activation of your obliques."Remember that the straighter your leg, the heavier it feels in your glutes—think of your leg as a dumbbell for your backside! Focus on proper alignment through the spine as well; your abs should stay strong and braced throughout the movement," she says.
You don't need any equipment for this exercise, but feel free to incorporate a resistance band on your thighs or ankle weights. To set up, assume a tabletop position on all fours. Straighten your right leg to the side, keeping it lined up with your hips. Your toes should point toward the ground. Gradually raise your leg, pause for a moment when you reach the top, and slowly"tap your toes" down. Perform three sets of 15 reps for each side.
To set up, lie down on your back on a workout mat, and bend your knees. The loop resistance band should be just above your knees. Keep your heels aligned below your knees and your arms extended at your sides on the ground. Then, squeeze your buttocks in order to press your hips up and off the floor. At the same time, press outward into the resistance band. Hold the position at the top of the bridge, then gradually lower back down.
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