Here are some of my favorite lower abdominal exercises using ankle weights. Ankle weights are super fun and a cheap addition to your home workout. I did 4 rounds of 30 seconds each exercise, controlled movement is key. 👇🏼Let me know if you plan to give it a try! ✨💥
💥 𝐁𝐀𝐍𝐃𝐒 𝐖𝐎𝐑𝐊𝐎𝐔𝐓! 💥
This one targets the arms, booty, and abs 💪
𝟏) 𝐚𝐫𝐦 𝐜𝐮𝐫𝐥𝐬 - 1 minute
- try to put as much tension as you can in the bands while having your arms square with your shoulders. If you have a larger band, you may have to wrap it a few times around your hands to get enough tension.
𝟐) 𝐚𝐫𝐦 𝐩𝐮𝐥𝐬𝐞𝐬 - 1 minute
- it may appear easy but it starts to BURN. Same tips as above apply to this workout.
𝟑) 𝐡𝐢𝐩 𝐛𝐫𝐢𝐝𝐠𝐞 𝐰𝐢𝐭𝐡 𝐥𝐞𝐠 𝐞𝐱𝐭𝐞𝐧𝐬𝐢𝐨𝐧 - 15 reps on each leg (30 reps total)
𝟒) 𝐥𝐚𝐭𝐞𝐫𝐚𝐥 𝐥𝐞𝐠 𝐫𝐚𝐢𝐬𝐞 - 20 reps each leg
𝟓) 𝐬𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐠𝐥𝐮𝐭𝐞 𝐤𝐢𝐜𝐤𝐛𝐚𝐜𝐤𝐬 - 20 reps on each leg
➡️ complete 3 cycles ⬅️
💙Follow @flexible.bear 💙
⁉️WANT TO BUILD STRENGTH FOR HANDSTAND⁉️
Love using these drills to memorize patterns and start building strength.
One of the hardest things when learning to handstand is aligning the hips over the shoulders.
Using the wall can be a great way to start memorizing patterns and aligning the hands, shoulders, and hips.
Moving to downdog and practicing shoulder taps will not only build strength but it will get you used to falling out of your handstands safely.
Once you feel comfortable getting inverted. Move towards the wall, place the hands one leg length away, then practice holding anywhere from 10-60sec at a time.
If you’re feeling uneasy about it, grab a spotter and have them guide your hips over the shoulders.
With love from Costa Rica as I prepare for the March Yoga Foundations Retreat. Only 2 spots left! 🇨🇷🏝😘
VIDEO BREAKDOWN 🎥
1️⃣ Pike Wall Press (3x60sec)
2️⃣ Downdog Shoulder Taps (3x20)
3️⃣ Wall Assisted Pike Press (3x10-60sec)
🔥 via @thebalancedpt
Oh, they said run. I thought they said rum. 🤣🤣🤣
I LOVE running, and since finding #kttape I have added 3-5 km daily to my regular sweat session. Just remember the lazy think I am obsessed but I like to think I am dedicated. Dedicated to my mental health. Dedicated to finding the fountain of youth in my basement in 30 minutes a day. Dedicated to keeping my 45 pounds off. Dedicated to living my best self. .
Don't let my schedule scare you. Don't let my energy levels keep you away. When I started 2 years ago I was slow & it was like pulling teeth to do the things daily. And I want to work with you to make today your day 1 so in 2 years you can outrun me. 🏃♀️You ready? Message me. 😘🖱
Oops, I did it again. ⠀
I went and signed up for another conference with these beautiful ladies. ⠀
And VIP style this time!!!⠀
I don’t know how it happened. It’s like my brain sees the conference link and my finger gets a mind of its own— clicky, click, click and whallaa 🎩 I’m off to get my mind blown again! ⠀
Why? Because they light a fire under my arse. ⠀
They inspire me. ⠀
They motivate me.⠀
They make me find the best version of me. ⠀
Have you found your fire? ⠀
What about the people who help guide you to it? ⠀
And the people who believe in you? Where are they? Hiding over there in the corner with your self confidence? ⠀
What are you waiting for? ⠀
That color of CONTENT you’re wearing- yeah it doesn’t look good on anyone. ⠀
We get in and out of chairs all day long, the way we do it our whole can affect our back. Be intentional about how you stand up. Feet planted firmly, hands on your knees so that your weight is forward, eyes and chest up, use your glutes to stand. This will protect your back and knees! Try it out today! ✨#tiptuesday
these 3 (technically 4 😜) have been in heavy rotation the past 3 weeks! i started my 3rd week of BBG on sunday & am definitely feeling stronger 💪🏼 my goal is to lose body fat, & gain muscle & strength. i’ve been about 10-15 lbs above my usual weight on & off for more than 2 years now so i’m REALLY eager to shed the fat.
i haven’t seen a huge difference in my weight yet, but i’m keeping at it STRONG 🌟💪🏼 change takes time ☺️💛
what are your fitness goals rn? would love to know! ☺️
Как не сорваться после диеты ?
Как заставить себя заниматься ?
Как найти время ?
Как не бросить спорт?
Как найти мотивацию ?
Ребят, почему у взрослых людей такие глупые вопросы ???? Мы все уже давно не дети , за ручку нас ни кто водить не будет . Просыпайтесь и сами организовывайте свой день и жизнь ( она ж проходит, а мы все как да как ? Ж... об косяк). Не ищите волшебных пилюль и комплексов упражнений. Все гениальное -просто !
Для выполнения этого комплекса подпортится :
✅ 15 мин времени
Выполняем от 3-7 кругов от 20-100 повторений . Все зависит от вашего уровня подготовки и настроя🆙
How in the world will you ever feel grateful if you can barely pick yourself up!? I know as moms, we take care of the house, the kids, the hubs AND THEN if there’s anything left over - we take care of ourselves... which means... we never get taken care of! Lol
I know I always feel happiest and the most energetic when I take the time to work out, get dressed, do my makeup, etc.
It’s annoying to do every day- trust me, I get it! But it’ll elevate your feel good frequency which will make you go about your day in a more grateful manner! 💜
Hoje, como estou viajando, optei por fazer uma caminhada! Andei uns 6 km de descidas e subidas, tô impressionada comigo mesma hahaha
Pq isso aconteceu? Pq resolvi caminhar com um ex bombeiro que dava treinamento de trilhas e a esposa dele que ama uma academia e está super em forma! Resultado: andei quase 2h e morri hahahah
“There is a special place in hell for women who don’t help each other” - Madeleine Albright.
One of my favourite quotes
Empowerment, motivation, positivity, encouragement... these are all things women in this generation lack. Instead, We’re filled in a world where a women’s biggest downfall is jealousy. Instead of helping one another thrive, women feel the need to tear each other down in order to feel better about themselves. As women, we face gender discrimination every single day.. we live in a world where even though we have evolved substantially. Under the borrows there are still the underlying issues of gender inequality, sexuality, race, etc. As women we have ONE job.. and that’s to empower one another. We should be able to stick together and conquer. At the end of the day, “be the woman to fix another woman’s crown without telling the world it was crooked”. 🥰 #foodforthought. .
Looking at booking our next holiday for this summer, any suggestions? Would love to go back to Thailand but my back suffered so much from the long flights and the hard beds! Any suggestions would be appreciated!!