You’re going to like at this time’s Hamstrings, Booty and Abs exercise! It features a combo of workout routines which might be designed to strengthen the muscle tissue alongside the again aspect of your decrease physique and fireplace up your abs.

I really like coaching ALL the physique components, however exercises that concentrate on your decrease physique and core are nice as a result of they assist your steadiness and stability, including to your physique’s means to maneuver properly each day.

I really like sharing courses like this – and however do you know there are 5 new courses launched every week inside Rock Your Life? We now have courses you possibly can drop into, AND we have now problem packages you possibly can comply with -that have choices for you it doesn’t matter what your life stage, whether or not you might be nonetheless in your biking years, in perimenopause or post-menopause.

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You are able to do at this time’s exercise at dwelling with some non-compulsory weighted objects (water bottles, dumbbells or no matter you might have), and an elevated floor.

Let’s get proper to it!

Nice job with at this time’s exercise! Now let’s get you a plan with exercises like this put collectively in an entire sequence that may strengthen your whole physique – just like the Rocking Abs and Booty Problem in Rock Your Life! This problem works your whole physique with a particular emphasis in your glutes and abs!

Begin this problem at this time!

(Returning to Rock Your Life? Simply use the “returning members” button on the identical web page!)

Hamstrings, Booty and Abs Exercise

Click on to broaden and see all exercise transfer descriptions

Tools: Elevated floor, weighted objects; hamstring choices: train ball, sliders or band
Format: Carry out the circuit 3 occasions inside urged rep ranges.

Single Leg Hip Thrusts (8-10 all sides)

  • Sit your self on the mat in entrance of your elevated floor and place a weighted object in your hip creases.
  • Press your self up along with your elbows and ft to place your again in opposition to the elevated floor; the sting of the floor needs to be on the base of your shoulder blades. Your knees needs to be aligned over your ankles, along with your ft planted on the mat.
  • Brace your core and drive by means of your heels to raise your hips and weighted objects in direction of the ceiling, knees monitoring in step with the toes, squeezing your glutes and pausing on the high.
  • On this place, switch the weighted object over to your proper hip crease and lengthen your left leg out and off of the mat.
  • Drop your hips again down towards the mat with management and repeat the sequence on your max reps whereas protecting your left leg lifted and hips stage with each other.
  • Change sides and repeat sequence on your max reps.
  • MOD: Maintain each ft planted all through this train and/or carry out this sequence with out weighted objects.

Romanian Deadlifts (6-10)

  • Start standing along with your ft hip distance aside, core braced, shoulders again and down (as in the event you have been standing in opposition to a wall) and weighted objects in every hand.
  • Push your hips again and hinge ahead so far as you possibly can whereas sustaining a flat again, barely bending your knees and protecting the weighted objects near your shins.
  • Drive by means of your whole foot to return again to standing, urgent your hips ahead, feeling your glutes working by means of this raise, and be conscious of not leaning again on the high.
  • Repeat on your max reps.

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Hamstring Pull-Ins (10-15)

  • Lie in your again along with your ft on a ball or in TRX straps
  • Brace your core and lift your hips off the bottom to kind a straight line along with your shoulders, again, glutes, knees, and ankles. Keep away from straining your neck by utilizing your arms on the mat to assist you.
  • Maintain for a short pause. Bend your knees and contract your hamstrings to drag the ball/straps as near you as potential, whereas protecting shoulders, again, glutes, and knees in a straight line.
  • With management, straighten your legs to the beginning raised hips place.
  • Repeat on your max reps.

Calf Elevate Collection (12-18)

  • Stand along with your ft hip distance aside, core braced, chest up, shoulders again and down (as in the event that they have been in opposition to a wall), and a weighted object in every hand at your shoulders or by your sides.
  • Alternating between ft parallel, toes in, and heels in (5 reps every), raise your heels off of the mat as excessive as you possibly can with management, then slowly decrease them again down (be conscious that you just’re not shifting your weight aspect to aspect or leaning ahead).
  • Repeat on your max reps.
  • MOD: Take away the weighted objects and full this transfer with body weight solely.

Alternating Reverse Curtsy Lunge Crunch (8-12 all sides)

  • Start standing along with your ft hip distance, core braced, chest upright, and a weighted object in every hand at your shoulders.
  • Step your proper foot throughout and behind you in order that your proper knee finally ends up behind your left heel into your reverse curtsy lunge. Maintain your chest up, being conscious of not leaning ahead over your knee or permitting your again knee to the touch the mat.
  • Energy by means of your entrance heel to face and as you convey your proper leg ahead, driving the knee up and to the suitable for an indirect crunch, then plant your foot again within the beginning upright stance.
  • Repeat reverse curtsy lunge crunch on the alternative aspect, finishing a single rep of this train.
  • Proceed alternating sides to succeed in your max rep vary.
  • MOD: Take away the weighted objects and full this transfer with body weight solely or carry out common reverse lunges as an alternative.

Nice job Rockstar! The time and vitality you put money into your self and your well being makes an enormous distinction! Let me know what you considered at this time’s exercise within the feedback beneath.

I’d like to see you in ROCK YOUR LIFE, my on-line dwelling exercise studio and ladies’s health neighborhood!

Take a look at the superb progress Rock Your Life member, Denise, shared over the course of JUST 2 MONTHS and a pair of challenges!

“Took some extra progress footage and I’m so happy!! I by no means thought I might have muscle def once more at nearly 50 years outdated!! Betty Rocker you might have modified my life!”

– Denise

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The submit 5-Transfer Hamstrings, Booty and Abs Exercise appeared first on The Betty Rocker.