2 years ago
nokcha
in English · 27,987 Views
likes 60clips 72comments 4
Sculpt Your Legs With These 4 Moves
Sculpt your legs without bulking up with this no equipment needed routine!
Kneeling Knee-Touch to Single-Leg Plank Kick
On all fours, place your left elbow on the mat with your forearm under your chest. Bring your right knee over your left knee with your foot pointed out diagonally from the body.
Straighten your left leg as you come into a plank while extending your right leg out diagonally (like you are kicking where the wall meets the ceiling). Return to the starting position with knees touching on the ground. This completes one rep.
Complete 30 consecutive reps on your right side. Then switch to the left side for an additional 30 reps.
Attitude Split Stretch
On all fours, stagger your hands, bringing your left hand slightly in front of your left shoulder. Lift your right leg into the attitude position with the knee bent to 90 degrees, keeping the knee and foot higher than your hip. Allow your top hip to rotate to the left, moving the right knee over the left heel.
Straighten both knees to lift your pelvis up into a variation of Downward Dog with the right leg reaching toward the left wall — you should look like you're in a splits position with hips in the air and your left leg past the center line of your body. With control, bend your left knee and lower your right leg back to the starting position (with the right leg back in attitude). This completes one rep.
Complete 30 consecutive reps on your right side. Then switch to the left side for an additional 30 reps.
Side-Lift Arm Reach
Lie on your right side with your right hip and thigh on the ground; your right knee should be bent at a 90-degree angle. Keeping your hips stacked, extend your left leg behind you, bringing your toes to the mat for support. Rest your right forearm down on the ground and your left palm under the shoulder.
Come into a plank position, keeping the right hip twisted down and in toward the ground.Return to the starting position with your right hip and thigh resting on the ground. This completes one rep.
Complete 30 consecutive reps on your right side. Then switch to the left side for an additional 30 reps.
Press Split Stretch
Lie on your stomach with your right leg extended out to the side and your left leg extended toward the back of the mat with your foot flexed. Your left toe should be making contact with the ground for support. Rest your hands on either side of your chest with the elbows bent in a push-up position.
Push up and press your body toward the ceiling. Keep your legs in the split, and rest back in your hips for a deeper stretch.
Complete 30 consecutive reps with your right leg. Then switch to the left side for an additional 30 reps.
nokcha clipped in 1 collections
4 comments
How does she get her leg up that high?! I need practice...
2 years ago·Reply
The first move looks really difficult, even the name is way too long!
2 years ago·Reply
The arm placement for each of these moves is really interesting, looks hard :/
2 years ago·Reply
I'm trying these this weekend (I feel like I'm going to regret this lol)
2 years ago·Reply