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Glutes, Thighs and Lower Ab Toning?
Hey Veeners!
Lately I have been feeling really great about my body: my arms, upper body, and core are feeling strong and looking tone. However, I am a pear shape. I actually don't mind my hips and booty, I love my curves but I would like to see these areas just grow more strong and tone with the rest of me. So, I'm looking for some pole moves that work lower abs, glutes and thighs (especially the backs of my thighs.) The thing is, I really do better with toning when it's pole moves (poses, spins, dancey stuff) as opposed to the typical squats and crunches, which I never stick to.So I'm wondering, can anyone think of pole moves that really target glutes, thighs and the lower ab area?
Also, if anyone has their own toning suggestion/question about another body area for this thread, feel free to ask or share 😀
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7 Replies
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Try doing controlled boomerangs. Meaning when doing your boomerang, do it slowly lifting your leg straight from the side (not tucking your knees when going in to the move). then hold it for 3-5 seconds. Then after that, slowly lower your legs, engaging your lower abs. The objective is to dismount slowly and land softly.
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Definitely the sit and spin (chair spin) My teacher has me do a sitting chair to an extended chair then bring my legs back up to a regular sitting chair as many time as possible until I cannot hold on anymore.. Which is usually only a few times for me… I should definitely do these more than I should https://www.studioveena.com/img/smilies/icon_e_confused.gif but it targets glutes, thighs, and lower ab like you want =)
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Do everything with control and slow down movement. This will really target every muscle group. Slow and controlled uses more muscle then momentum.
For the back of the thighs (hamstrings) try doing any pole moves that require the use of the knee pit. Focusing on perfecting lines and improving extenion is a great way to activate the leg and glute muscles.
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I would think caterpillar would target the lower body for sure!
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I'd say Yogini should work the hamstrings and the glutes if you strive as much upwards with your legs as possible. The same should go for the ballerina and probably especially the chopstix. Again aim very much up with that back leg and this will work the hamstrings and the glute on that side, and also the quad on the front leg in the chopstix. Switch sides!
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Definitely caterpillar/climb. Try it with no hands, just using your glutes to pull your body up. Inverted sit ups/crunches are great for lower abs — do a layback so you are inverted, and the sit up, keeping your upper body as relaxed as you can. Use your lower abs to pull you up and hold for as long as you can. I can only lift my body up a little that way. =)
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Thanks everyone, these are all great suggestions! I think all of your ideas will make for one whole lower body workout! https://www.studioveena.com/img/smilies/icon_cheers.gif
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