YoginiJeanie

Hᵢₚ, ₕᵢₚ, ₕₒₒᵣay!
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Here's a little sequence to strengthen your gluteal muscles and shape up for a beautiful and healthy buttocks. These muscles are important not only for the buttocks but also the whole body for a well-balanced posture.
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Try to keep spine straight, hips in the centre and level throughout. Feel free to intensify with resistance bands.
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Have fun!
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𝗬𝗼𝗴𝗮 𝗳𝗼𝗿 𝗥𝘂𝗻𝗻𝗲𝗿𝘀
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Here's a little sequence I have for days in between runs, or a 2-parts sequence - pre-run to dynamically warm up the body in all planes of movements and condition core, hips and legs muscles then to stretch after.
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Hope this helps you with a more efficient and injury-free run.
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Stay safe and well.
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𝗙𝗜𝗡𝗗𝗜𝗡𝗚 𝗕𝗔𝗟𝗔𝗡𝗖𝗘 𝗔𝗠𝗜𝗗𝗦𝗧 𝗖𝗛𝗔𝗢𝗦
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Are you ready for more challenge after the last wallsit? Here's one that challenges your balance. It's great for core, glutes, quads and hamstrings. Feel free to add arm work like shoulder presses or rows.
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A little tip for balance is a quiet mind. Stay focus with your breath. Nothing else outside your control should matter so just bring yourself to the present moment. Enjoy your practice!
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🅘🅝 🅜🅨 🅡🅞🅞🅜
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Here're some exercises with minimal space and no equipment required, so you can do them in your room or anywhere. Nothing complicated but focus on form rather than quantity. Repeat the whole set 2-3 times with 1 min break in between each set. Sip of water if you need. Feel free to add weights or variations like twist with sit up or mountain climbers, jump squats or 180°jump squat, or take easier options to skip the jumps or knee tucks if you have knee/ankle pain.
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Points to note: keep knees and toes pointing in the same direction, core and glutes tight (yes, clench tight!) and BREATHE! Have fun while you're at it.
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Music: In My Room
Musician: LoveFine
URL: https://icons8.com/music/

𝗟𝗘𝗔𝗡 𝗢𝗡 𝗠𝗘!
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Here's a body-weight exercise you can do anytime, while reading, catching up on emails/dramas, etc. This means that you don't have to drop whatever you're doing to exercise.
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This exercise is also weather proof, doesn't need much space or any equipment. Weights (or any alternative like bottles) for added arm work are completely optional.
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Wall sits are great for core, thighs and calves.
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Start with your back against the wall, walk feet out and bend knees. If possible, sit with hip as much level with your knees as possible. Keep lower back close to the wall and ankles below your knees.
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Try wall sits with varying hip level according to your individual threshold - hip higher than knees for easier option, same level as knees if possible, or lower than knees for more challenge.
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You may up the challenge, by walking your feet closer and then lift your heels up.
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You may also add arm work, with or without weights. Feel free to explore forward arms extension or shoulder presses.
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Whatever variations you choose, remember to keep your core tight!
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Stay home, stay healthy!
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