قالب وردپرس درنا توس
Home / Fitness Tips / Megan Roup's 5-Move Slider Workout for Legs and Butt

Megan Roup's 5-Move Slider Workout for Legs and Butt



When professional dancer (formerly at Brooklyn Nets) coach Megan Roup founded The Sculpt Society at Equinox's New York City location this summer, it was an instant hit. Your signature cardio class (which you can also visit in Bandier's Studio B or stream it from anywhere through Obé) is a full-body sculpture session that uses light weights and sliders for a workout that's equally fun and challenging is.

And she has gained a loyal following from celebrities, influencers, and most of all, some of Victoria's Secret models. She coached Elsa Hosk, who wears the fantasy bra of this year's VS Fashion Show, as well as Devon Windsor, Candice Swanepoel, and Lais Ribeiro (who you can see in this # TrainLikeAnAngel video), who gave the show. (See: These Secret Angels from Victoria had impressive fitness goals while training for the 201

8 fashion show.)

One of the toughest parts of their class? The legs and butt exercises. These movements will seriously burn your legs and butt if you do them right (read: You will really feel it tomorrow ). And luckily, you just need a set of sliders (or a towel) so you can easily do it on the go.

How it works: First, do 8 to 12 repetitions of each movement on one side and then on the other side. Repeat the entire cycle two to three times.

You need: A set of sliders. Or swap a towel. You can also add 3 pound weights for an extra challenge.

. 1 Low-lung range

A. Stand with your feet together with a slider under the ball of your left foot with your arms raised.
B. Slide your left foot back and bend your right knee in a lunge as you lower your arms to hover above the ground.
C. Stretch your right knee, push your left foot forward, and raise your arms to the ceiling to return to the starting position.

Do 8 to 12 repetitions.

2. Low-lung + high knee

A. Stand with feet together with a slider under the ball of the left foot.
B. Slide your left foot back and bend your right knee in a lunge as you lower your arms to hover above the ground.
C. Stretch right knee and push left foot forward while lifting hands to chest.
D. Raise your arms toward the ceiling as you bring your left knee to your chest, and then your arms and left leg to return to the starting position.

Do 8 to 12 repetitions.

3. Monopod deadlift

A. Get up on your right leg, your left knee is raised to the chest with your arms raised.
B. With a slight flexion of the right knee, bend the hinge at the hips to bend forward until the chest is parallel to the floor, lift the left leg and move the arms down to above the floor to float.
C. Stretch right knee, lift chest, bring left knee to chest, and raise arms to return to starting position.

Do 8 to 12 repetitions.

4. Longe Pulse

A. Stand with your feet together with a slider under your left foot. Slide your left foot back and bend your right knee into the right lunge.
B. If you are in a lunge position, stretch slightly, then gently bend your knee to make impulses.

Make 8 to 12 pulses.

5. Sliding reverse lunge

A. Start in a squat with a slider under the left foot.
B. Slide left foot to the back, stretch left knee.
C. Slide your left foot forward to the right foot to return to the starting position.

Do 8 to 12 repetitions. Change sides.


Source link