But how, exactly, does one achieve the end goal?
You’ll also need to remainlean in the midsection.
So gear up to sweat!
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Then, Endres instructs, “Cross your right ankle over your left knee.
Exhale as you press into your left heel and lift your hips off the ground.
Lift and lower 10 times.
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Next, lift again and do 10 small pulses at the top.
And finally, after the pulses, hold at the top for 10 seconds.”
Your glutes should be on fire!
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This difficult move was made for building strong leg muscles.
Endres recommends practicing it without any added weight to ensure you have the correct form down pat.
Once you feel comfortable, get a dumbbell.
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You should aim to use a dumbbell that’s heavy enough to make 10 reps challenging.
She stresses practicing the exercise without any added weight first until you’re completely comfortable.
Once you’re feeling confident to incorporate weights, get a set of medium-weight dumbbells ready.
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“Hold the dumbbells at your sides, palms facing inward,” Endres says.
This is the ‘rainbow’ part of the move.
Complete 3 sets of 8 reps total.
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Kick things off in a traditional push-up position.
“Brace your abs” as you bring your body to the ground, keeping it straight.
confirm your hips don’t lower, and complete a full release at the bottom of the movement.
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Endres continues to instruct, “Then, brace again as you exhale and press back up.
From there, open to a side plank on the right by lifting your right arm toward the ceiling.
Once in the side plank position, lift your entire core toward the ceiling for extra extension.
The more sets and reps you perform, the greater amount of muscle mass you might build.
This could result in a bigger waistline than you were hoping for.
Targeting muscles with added resistance like a dumbbell makes them bigger.
“Lie face-up on the floor with arms extended overhead.
“At the top, sit tall, reaching arms up toward the ceiling.
Then, reverse the move.
Begin by grabbing a hand towel at both ends with your hands.
Pause in that extended position, then exhale and return arms and leg to the start position.
Repeat, alternating legs.
Complete 2 sets of 10 reps.
