Crew Workout: Legs and Butts

Since the 'Belfie' seems to be taking over social media these days, this month offers a 'butt developing' exercise in readiness for your contribution.

In addition to this, we have included a specific leg stretch for that all-important toned appearance and another core exercise to compliment last month's routine. For those of you out there who prefer a little more clothing on whilst standing in front of a camera, these exercises are pretty good for you too!

 

Step Ups

Muscles Targeted: Glutes and Core

1.a
Begin with stepping up with the left foot on the bench or step – select a suitable height to suit your ability or energy levels.

1.b

Keeping abdominals tight, bring your right leg up to 90 degrees. Hold for 5 seconds and then lower your right foot back down.

Repeat on same leg for 10-20 reps and complete 2 sets on both legs.

2. Half Boat Pose

Muscles Targeted: Core

Begin seated with your knees bent with your hands by your side. Keeping you spine straight, lean back slightly lifting your feet to the height of your knees as shown. Your shins must be parallel to the floor.

Balance on your sit bones, lift your chest and extend your arms forward keeping your palms facing  each other.

Hold the pose for a long as possible, keep a straight spine and chest lifted.

3. Inner Thigh (Adductor) Stretch

Locate a suitable surface to use. Raise your left leg up on to the bench, place your hands down in front of your body for support, keeping your back flat.

Bend the right leg, keep the left leg straight in a lunge position as shown and relax your hips.

Hold for 10-30 seconds, repeat twice and then switch legs.

 

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Mark Healy Fitness Management is a specialist company providing elite health & fitness professionals to private residences and the superyacht industry.
They are also an independent design & consultancy company creating health, fitness & spa facilities for both adults and children throughout Europe and across the USA.

Model: Personal Trainer, US Fitness Consultant for MH Fitness Management: Dina Balint