1193 views 1st January 2019 Video Duration: 00:01:37
Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and calf muscles (soleus & gastrocnemius)
1. Begin in a standing position, your feet shoulder-width apart.
2. Your hands should be on your hips or hanging at your sides
3. Take a step to the front with one foot, keeping shoulders back & spine upright. Think of lowering your hips towards the ground, but keeping them straight in line with your shoulders, only using your knees to flex (bend) to get you there.
4. Contact of the back leg should only be through the ball of your foot, the front part of your foot (toes and pad under your toes).
5. Lower until your knee nearly touches the ground. Use a slow and controlled motion.
6. After a brief pause, return to the starting position by driving your weight through the heel of the front leg to push your hips up.
7. Return food to starting position and repeat on opposite side
BUNNY TIP: The tighter that you hold your core (belly button to spine) the most stable it will be to do this movement. Your support knee should not go further than your toes.
Muscles worked: Primarily your booty (gluteus maximus), back of the leg muscles (hamstrings), adductor muscles of...
Muscles worked: Primarily your booty (gluteus maximus), back of the leg muscles (hamstrings), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus), hip flexors (psoas major, Illiacus)
1. Start out by going on all fours on the floor
2. Knees are hip-width apart, wrist under shoulders 3. With a pointed toe, extend right leg and reach the foot towards the ceiling to make the top of ‘arc’
4. Slowly lower your leg to tap the floor about 1 foot to the left of your kneeling foot 5. Lie on your back with your arms and legs stretched out in an “X” position
6. Squeeze booty muscles as you lift the leg back to the starting position, to make the top of ‘arc’ 7. Lower leg to tap the floor about a foot to the left of your kneeling foot
8. Repeat with the other leg 9.
BUNNY TIP: Make sure you keep your core tight and don’t let your hips sag or belly hang. This will put pressure on your vertebrae and you will feel. The trick is to squeeze your butt muscles tight, to allow you to move your leg in a controlled way.
Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles at the front of your thighs...
Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles at the front of your thighs (quadriceps), muscles that support your lower spine (erector spinae), back of the leg muscles (soleus, gastrocnemius, hamstrings), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus)
1. In a standing position, lean against a wall
2. Walk your feet out away from the wall (in a sit position your knees should not be over your toes) 3. Leaning back on the wall, slide down until there is a 90-degree bend at both your hips and knees
4. Hands can be on the wall next to you or crossed in front of you but NOT on your thighs 5. Head, neck and spine should be in a neutral position, not looking down but straight ahead
6. Shoulders should be as close to the wall as possible 7. Keep core tight and engaged
BUNNY TIP: You are doing it right if you feel your weight in your heels, not your toes. Your thighs and hamstrings should start to burn after 15 to 20 seconds.
Muscles worked: Primarily muscles of your front thigh (quadriceps), adductor muscles of the hip (brevis, longus,...
Muscles worked: Primarily muscles of your front thigh (quadriceps), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus), back of the leg muscles (soleus, gastrocnemius, hamstrings), booty (gluteus maximus/medius/minimus)
1. To set up, start standing to one side of the space you will use
2. If you are on the right side of the space, you will start with your left leg 3. Shift your weight so that you are standing on your right foot
4. Sink down into a little squat 5. Explode your left leg to left, jump slight up but mostly sideways as if you were jumping over a small fence
6. Land with your weight on your left leg, in a little squat and SLIGHTLY bent at the waist 7. Right leg will cross slightly behind you (almost like a curtsy lunge).
8. Repeat to the right. Jump to the right with right leg, landing softly in a small squat, left leg crossed slightly behind you
• To help propel yourself, as you jump, swing your arms in the same direction as your leg. Your arms will finish across your body and to the side, almost like the starting position of a sprinter.
• Focus on keeping your balance. Go slowly, there should be at least a 1-second pause when you've landed. • Always land softly and sturdy, do not roll foot/leg outwards.
• Also ensure that you are engaging your core, with chest up. If you struggle with keeping your balance, likely you’ve not engaged your core (belly button to spine). You can also try reducing the width of your jump.
Muscles worked: rectus abdominis), muscles that run on either side of main abs (external obliques), the "hinge"...
Muscles worked: rectus abdominis), muscles that run on either side of main abs (external obliques), the "hinge" muscle at front hips/thigh (Tensor Fasciae Latae).
1. Lie on your back and open your legs, with soles of your feet pressed together ((diamond shape, with knees out wide to the side) 2. Extend your arms above your head on the ground
3. Inhale and reach arms forward, hinging at the hips 4. Leading with chest to tap the floor in front of your feet
5. Slowly lower back down to the starting position.
1. Lie on your back and open your legs, with soles of your feet pressed together (diamond shape, with knees out wide to the side) 2. Extend your arms to rest on stomach
3. Inhale and reach arms forward, into the diamond, towards heels, lifting ONLY shoulders off the ground 4. Slowly lower back down to the starting position.
BUNNY TIP: Engage your core at all times, pulling your belly button towards the spine.
Muscles worked: Primary muscles supporting your spine (erector spinae), abs (rectus abdominis) and "inside" abs...
Muscles worked: Primary muscles supporting your spine (erector spinae), abs (rectus abdominis) and "inside" abs (transverse abdonminis). Secondary stabilizers like the muscles over your shoulder blades (trapezius), attaching shoulder blades (rhombus minor/major), muscles & tendons that hold the shoulder (rotator cuff), shoulder muscles (anterior, medial & posterior deltoids), chest muscles (pectorals), muscles that attach shoulder blades to rib cage (serratus anterior), biggest muscle in your booty (gluteus maximus), muscles in front of your thighs (quadriceps) and one of the muscles that runs from knee to heel (gastrocnemius muscle).
1. Start on the floor on your hands and knees.
2. Lower your hands to the floor with wrists positioned under your shoulders 3. Step your feet back, one at a time. The further apart your feet the more stable the foundation
4. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. 5. Now, tighten your abs (belly button to spine)
6. Slowly hinge at your elbows to lower your chest to the ground, keeping your entire body straight 7. Think about squeezing your shoulder blades together on your back
8. Once you've gotten as far as you can go, push through hands and back of arms to return to starting position
• Look at the floor in front of you. Imagine holding a tennis ball between your chin and neck • Push your shoulders towards your ears to avoid caving in your shoulders towards your chest
• Don't let hips sag when you get tired, this will shift your weight to your shoulders or lower back