11 Exercises That Build Muscle Without Bulk
A metabolism-boosting workout that builds strength and tones your abdominals, back, thighs, butt and arms.
Quadriceps stretch
Strengthens: Lower body, hips, legs, butt, thighs
Start on hands and knees with feet toward stability ball or wall. Lift right leg, point right toes toward ceiling; move your knee 4 inches away from ball. Rest top of foot against ball. Slowly bring left leg into lunge position with left foot flat on the floor, knee over ankle; lift torso. Kick top of right foot into ball to contract quads; as you kick, use left leg to push body back and torso upright, stretching quads. Do 5 to 10 reps. Repeat on other side.
Start on hands and knees with feet toward stability ball or wall. Lift right leg, point right toes toward ceiling; move your knee 4 inches away from ball. Rest top of foot against ball. Slowly bring left leg into lunge position with left foot flat on the floor, knee over ankle; lift torso. Kick top of right foot into ball to contract quads; as you kick, use left leg to push body back and torso upright, stretching quads. Do 5 to 10 reps. Repeat on other side.
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