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Bum & Beach Trio

This trio of lower body exercises uses a mix of bodyweight, pilates ball and mini bands to target the entire lower body. Expect to build strength in the thighs, glutes, hamstrings & quads.  

 

THE VIDEOS 

 

 

Suspended Pushbacks 

Form:
  • Abs engaged to protect lower back and inner thighs 
  • Rest weight on one bent leg 
  • Ball should rest behind knee of opposite leg with heel constantly squeezing inward

 

Bridge Series

Form:
  • Abs engaged to protect lower back 
  • Shoulders relaxed on floor 
  • Knees glued together with one leg extended
Modifications 

This is a combination move of a kickback and a 45 degree single-leg bridge. For beginners, try doing just the kickbacks and/or keep hips on the floor. 

 

Supine Band Abduction 

Form:
  • Abs engaged to protect lower back 
  • Shoulders relaxed on floor 
  • Feet flexed 
Modifications

For beginners or those with back pain, bend your knees, also don't lower as deeply

  

 

THE CURVEBUILDING SERIES

Each month, Corpão Fitness hosts pop-up workshops to teach unique training skills for women. These can be done at the gym, home or on vacation. The workshop focus always changes but the goal is always the same - to help you feel more confident in living an active lifestyle.  

 

Interested in training more? Going beyond a plateau? Transforming your body? Take the Sesenta Challenge.