Home Booty 🍑 workout 居家翹臀鍛鍊

Good day ~!
Welcome back to my channel 💜
Today we going to focus on Glutes muscle workout 🏋️‍♀️

All you need is a chair 🪑
Yoga Matt
& a resistance band (optional)

Workout list as below⬇️

Glutes muscle activation
Lunges x 20 reps x 3 sets
Squat Pulse x 5 reps x 4 sets repeat 3 sets

Glutes exercise (4exercise)
Reverse Steps Lunges (Glutes Max)
Squat Abduction leg raise (Glutes Medius)
Kneeling Donkey kick (Glutes Minimums)
Standing Side Kick ( Glutes Medius)

Each exercise suggest to go from 12-15 reps x 4/5sets

Use the chair 🪑 to stable the body so it can feel better on glutes.

If you like my video,
Do share, like 👍🏻 & subscribe 💜
Welcome to comment for any workout suggestion ☺️

欢迎回到我的视频，
今天分享居家蜜桃🍑臀锻炼.

锻炼表如下 ⬇️
～臀部激活~
弓箭步 x 20次 x 3 组
半蹲 x 5 次 x 4段 x 3 组

～臀部训练～
3步后踩弓箭步
深蹲大腿外推
桌式后腿踢
站姿腿外踢
每个动作建议锻炼 12-15 次
重复4-5组
每组中间可休息30 秒.

使用椅子帮助平衡感. 稳定姿势.


#你的理想体型导师 Shierly Heng Trainer
喜欢我的视频，
记得点击小铃铛🔔追踪～按赞 👍🏻

面书 Facebook -   / shierlyhengtrainer  
Instagram - ShierlyHeng Trainer