居家練臀🍑15分鐘阻力帶臀腿與核心運動 At-home resistance band booty & core workout

哈囉～安安，今天May帶來的是用一條阻力帶就可以完成的居家臀腿運動，結合一點核心的部分，15分鐘達到極佳訓練效果！跟著我一起挑戰看看吧！

May愛用女性翹臀圈連結：
https://www.teamjoined.com.tw/products/hip-band-lv2
折扣碼「may8572fit」我用level2 sizs S阻力很強，止滑耐用！(初學者建議先從level1開始)

15分鐘阻力帶臀腿與核心運動 At-home resistance band booty & core workout
第一部分（全身性）
Banded squat pulses 40 休息20secs
Lunge pulses(right) 30 secs
Lunge pulses(left) 30secs
In and outs 40 休息20 secs

第二部分（臀腿）
Banded Glute bridge 30secs
Banded Glute bridge abduction 30secs
Donkey kick(right) 40secs
Bird Dog Hold(right) 20secs
Donkey kick(left) 40secs
Bird Dog Hold(left) 20secs
Doggy kick(right) 40secs
Bird Dog Hold(right) 20secs
Doggy kick(left) 40secs
Bird Dog Hold(left) 20secs
Single leg thrust(right) 30secs
Single leg thrust (6sec hold) (right) 30secs
Single leg thrust(left) 30secs
Single leg thrust (6sec hold) (left) 30secs
Clamshells(right) 30secs
Side Hip abduction(right) 30secs
Clamshells(left) 30secs
Side Hip abduction(left) 30secs
Side leg lift(right) 60secs
Side leg lift(left) 60secs

第三部分（核心）
Knee down push ups 30secs
Plank arm raises 30secs
Reverse crunch and taps 30secs
Leg raises 30secs

May Fit instagram ▶ https://www.instagram.com/may8572fit/
Outfit : lululemon
Film and editing by Amanda Yeh
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb

✔️May力體態進階課表&八週翹臀養成計畫
下載女力健身App(七天免費試用) https://com.nuli.app/may

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✔️第二本(家常中式口味)May力體態：增肌減脂全攻略：健身一碗料理╳燃脂徒手運動 https://www.books.com.tw/products/0010836641?sloc=main

Music by Animus Volt – Follow My Melody – https://thmatc.co/?l=0EFDF123
Music by Animus Volt – I Can Feel It – https://thmatc.co/?l=5424E9D9
Music by MYSM – Feel Something – https://thmatc.co/?l=1DF43018
Music by Hamster – Shining Through – https://thmatc.co/?l=BC80E501
Music by Animus Volt & Wade Graves – Love Me Right (Animus Volt Remix) – https://thmatc.co/?l=9D756912
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