4 exercícios de abdominal hipopressivo (e benefícios)
A ginástica hipopressiva, também conhecida por abdominal hipopressivo, é excelente para tonificar os músculos abdominais, sendo especialmente indicados para pessoas que sofrem com dor nas costas e não podem fazer os abdominais tradicionais e no pós-parto.
8 Exercise That Will Burn Inner Thigh Fat, These exercises will help you to get rid fat below body and burn the upper and inner thigh fat Fast.
Best exercise for slim inner thighs and toned legs you can do at home to get rid of inner thigh fat and lower body fat fast.Try it! by eva.ritz by carolyn.nessinger
The Cardio Dance Workout Celebs Love | The sexy dance cardio workout Chrissy Teigen and Victoria's Secret models use to stay toned. Pin for later: http://bit.ly/2faeUDb | By PS Fitness | Get ready to burn it up with Simone De La Roux creator of Body by Simone who's got a dance workout for you okay girls hi Katie hi Anna hey alright are you ready let's start with our warm up let's roll those shoulders Good. Let's swing the arm. And around. Oh yeah and both up breathe Good. Four more. Good reach up we go one two four, five, six and forward. Good both arms push push warming up that core oh yeah feeling it I feel it twist obliques in the abs now punch it out punch two two Double punch. Double. Again, single, single. And double. Good. Let's go on. Ribs go side to side. Working into that core. Warming it up. Sexy sexy time whoo good now some hips whoo whoo okay look at your move shake the booty good let's warm up those arches the feet and calves and shins and ankles keep going good now little plie band knees over ankles Squeeze those glutes. Down warming up our lower body. Oh yeah. Good. Let's stay down. Channel in a ballerina. Two good squeeze that core Other side. Relax those shoulders. Breathe and get a little lower. Feel the burn. You're so grateful. Thank you, darling. And again good stay low breathe good now we stay there warm up again those arches four three two and one other side three now for two and two two now for one burn baby burn good now we have to do both feet squeeze those glutes find the balance yes up and down two three good stay there little bounce bounce Good and hold. Let's reach up. I love this stretch into those hamstrings reach all the way down grab those ankles or shins whatever you can find good grab one foot oiling oiling out those joints yes getting rid of the rusty bits stay here all day perfect roll up nice and slow Good because we're doing dance. Dance cardio. We've gotta warm up our feet making sure before we start jumping, alright? So let's just start a little working through those feet. Getting our body ready for about for what's about to happen to us. Okay. Yeah. Good. Let's do heel digs. See, heels and heels. Heels. Heels. Good. Double heel. Double heel. Back to singles go single loving the tune oh it's feeling warm right we just need a glow stick and double good now just simple out and in out and in remembering always jumping knees over ankles if you have any injuries you can choose to modify sometimes Katie might show you some modifications so you can just step touching here if you need to yes good and one back and and go back Up and down. Good eight more let's go eight seven six 5 four three 2 and one whoo good alright I think we might be warm I think yes feel it heart rate is up yes let us go and learn the dance so I'm going to teach it to in fours and eights we're just going to keep repeating and repeating and repeating until we get it into our brains I like that I need the practice yes nice and slow we go forward one in two side back again front side back now with a little bit more energy front side back good let's try it up to tempo ready a 567 and a 123 so easy song and then we go knees two try it again front two three 4 back do it again still this leg this leg One more time. Clap. Goodbye. Good let's take a rest good now we have to repeat it all on the other leg so the other leg goes first first and then side and then back okay so let's relax the other side the other side slow 56 slow slow front side back back knees up a one a 2a3 again slow front front side back, slow up to tempo on this leg and one two three four five same leg again same leg again go front Do it again. One more time. One more time. And front front good now we have to join them both on so start with the other leg go other leg at the leg front side back. Do it again. Do it again. Left and right. Yes. Which for you at home is opposite to what we're doing in here. So I don't want to confuse you by saying left and right. My left. Okay. No matter what. One more time. Front and front and side. Side. Back. Back. Again. Front. Front. Side. Side. Back. Back. Good. Excellent. Let's go on slowly. Back This is hard to do slow. Together and down. Then we do on the other side down up up One. Down. Go face this way. Let's try it up to tempo. It goes down, down, down, down, down, up, Go. Again. Down. Down. Yes. There you go. Boom. Good. Now, we're getting tempo going crazy. In between that we're going to add a little hop so we go one two three let's just run that with sound effects let's just run that part five six seven and one 2 three Again. From the top one two six left leg and one two three four five six new part ready and a one three Good. Going on. Grapevine. Hop and hop. Grapevine. Hop. Hop. Grapevine. Hop. Hop. Grapevine. Let's add some arms. One. Fancy arms. Again go Grapevine Grapevine push those forward great vine The good old grapevine. Hi. She still lives. You get my arms involved in it. Lose everything. Are you with me? 10 rest. Let's go back to the top. That was good. Let's turn it on. Five, six, 7, and one, two, three, four, five, six. Other side. One, two, ready funny step fast feet one two three Going on. Grapevine. Hop it. Grapevine. Let's do it two more times. Grapevine. Good. Excellent. Let's try it all. Wow. Okay. I'm feeling it. I am. It's breathing heavy. Five, six, 7. One, two, Good. Other side. Front. And down two three down to get ready for Grapevine Grapevine go 123 excellent good take a break whoo at any time at home step touch yes it all looks a little frantic you don't know which leg comes next step touch bring the heart rate down breathe and then join back in with us okay whoo you ready for some single ladies Beyonce booty oh boy show us how it's done what am I not running good let's turn to the side nice and slow front leg pops we go front back front back fast feet jump turn around all the way to the other side this time fast feet we face the front again front back front back feet. Jump all the way around. One, two, three, four. Fast now to the front. Again, front, back, back fast whoo jump and turn front and back front and back fast let's try it up to tempo we go best of luck one two three four do it again and go front and back and front and back front and back good from the top ready go one two four I'm sweating oh my goodness One, two, Going on. Ready? Down. Down. Down. Ready? Grapevine. Grapevine. Good knees sexy knees sexy knees and a one and a two and a 3 four Good. One more time. One, two, three, four. And one. Good. Let's go on. One, two, Breathe. Breathe. Breathe. This is called such a fun routine. Oh my god. This is called taking your breath. Okay. Keep ready. Going on. This is a box step. Slow. Front. Front. Back. Back. Twist. Twist. Twist. Again. Front. Front. Back. Back. Twist. One more time. Front. Front. Back. Back. I lie do it one more time oh baby front front oh you're getting sassy on it now yeah baby good now up to tempo 12341234 yes again so we do that twice doing the routine from the top one two three whoo Good. Other leg. Front. Good. And down. Down. Down. Good. Great vine. One. Going on knees and one and two and three and four. Shake your booty. And one and two and 3. Good. Box step. One, two, three, four. Let's do it again. One, two, three, four. Oh my goodness. Okay. That is an amazing routine. I am sweating but wait there's more. Ready? We're going to go forward and back. You go forward and back. Forward and back. Jump. Pull. Change. Jump. Pull. Change. I see you doing this at home. I see you doing this. Okay. It's okay. Let's do this. Couple times, right? Yeah. Jump. Jump. Back. Back. Back okay jump Yup, slowly with the hops. Yes. Okay. Look at that. Even Anna Kendrick. Dancing shoes. She's a hidden master inside of us screaming to get out. Ready? Let's try. We go slowly. One and two. Jump. Jump. Again. One. Two. Jump jump again slow hop forward hop back hop forward hop back jump ball change jump ball change and forward forward jump ball change ball change good whoo alright we need a high five for this one because we're going to do it fast this is amazing yeah let's try this one attempt together just this little section five okay good 6567 go 1202 do it again go okay the top. Five, six, 7, eight. One, two, three, Other leg. Forward. Down. Fast feet. Down. Down. Down. And jump. Down. Down. Down. Great vine. Let's go. One, two, three, four. Whatever arms you like. Ready? Knees. A one, two, three, four. Shake your booty. One, two, three, four. Shake your booty. Rock step. One, two, three, four. 2three4 ready hop forward back forward back forward yeah wait wait there's a tiny bit more okay stay with me okay we've got it this is the best best bit we shake our booty for 801 -2 3045678 we hop around in a circle one23456 seven eight go back to the beginning one one more time please one more time shake your booty one shake your booty 2345678 hop 1234 out and in out and in again we got this got this Katie shake 2345678 hop round2334 out and in out and in back to the beginning and I promise that is it yes guys whip it whip it whip it real good finale okay so let's run it a couple of times see what happens oh my goodness remember we aren't auditioning for Broadway we're just having fun keep moving keep moving keep moving okay okay five six no I lie waiting for the music five, six, five, six, 7, and one, two, Other leg. Fast feet. Go. One, two, three, I love your sound effects and go fine it does help dancers are crazy we sing to ourselves in our heads we go and one and two and three and four Good box step. One, two, up. There we go shake it two three four five six seven one two three four five six seven eight oh I got you a little. I lost you a little but I'm ready to try it again. I think we got enough time with the music. Was hard to hear but just keep moving. Yeah? Yes. Alright, should we try it again? That's one more time please. One more time. One more time. Almost got it. Okay. I like it when you do whatever arms you like. Sexy time. Yeah. And one, two, three, four, six, Fast feet. Fast feet. Down. Down. Down. There we go. We found the beat. Finally. One two three four good knees and sexy shake it and sexy shake it box step box step five switch again and hop. Again. Feeling it annually there go one two three four five six seven eight one two three four five six seven eight oh Awesome. We got it. Wow we're burn and who knew just in time for the cool down perfect timing alright ladies that was so much fun if you're not sweating at home come and call me come to my studio make sure come on down to Pop Sugar alright let's stretch out those calves to take this bay leg back lift the toe up stick your booty back bend this knees we reach whatever you can find your quad your knee your calf your ankle exhale and hold Oh, that feels good. I know. It's so good. Dance is so good because it teaches you coordination. Absolutely. At the same time as getting your heart rate up, it teaches you balance, stability, And you can't help but smile, right? You really can't have much of fun even if you're messing up. You know my favorite quote we have it on the wall is nobody cares if you can't dance well just get up and dance great dancers are great because of their passion to create yeah so good other leg back toe up okay we've been in the shower seriously place the toe down and lift it back up good let's do a nice deep lunge deep runners lunge knee over ankle work on your alignment for that stretch in your psoas reach up Good. Back down. Take that back leg in. Lift that toe up and hold. Last one let's come over onto our arches stretch up Place the heels down and stretch into those Achilles tendons. And lift that tailbone towards the ceiling as you hang those elbows down towards the floor good let's roll up slowly one vertebrae at a time I think I got better today. Yeah, that's good. Every day? Yeah. I know. I think getting blood to an area is always. You may be a better dancer. Go ahead. Yes. Good let's take three deep breaths of gratitude to say thank you for dancing with us deep breath in and exhale one more deep breath in thank you Katie thank Thank you, Anna. Thank you so much. And thank you everybody at home. Happy dancing. Personal dance party on the dance floor.
The sexy dance cardio workout Chrissy Teigen and Victoria's Secret models use to stay toned. Celebs love this 25 minute cardio workout.
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