move is called the "fold over," and it will
help you build lean muscle by lifting the glutes and
defining the hamstrings.
simple. Yet so hard.
the best way to describe this dance-inspired move from Suzanne
Bowen, creator of BarreAmped. It looks easy and yet ... well,
try it for yourself and you’ll see.
move is called the fold-over, and it will help you build lean
muscle by lifting the glutes and defining the hamstrings. It’s
for anyone who wants a Kim Kardashian booty with curves in all
the right places.
recommends warming up for five minutes or so, with either a
brisk walk or light jog.
standing 2 or so feet away from a kitchen counter or a chair
that won’t slide away when you put some pressure on it. Grab
ahold of the counter or chair, engage the core, and tilt your
upper body forward as you raise your left leg behind you.
Height, however, is not the point. Raise it only as far as you
can without losing your form: Fight to keep hips squared to
the front, and then pulse the raised leg until it burns.
Repeat on the other side, remembering to keep your body, from
head to heel, poised in one long line.
ready, work up to these two advanced options: Stand a few
extra inches back from the counter or chair, so you have room
to tilt the upper body forward even more while raising your
left leg behind you. You’re not trying to get parallel to
the floor, you’re just aiming for the spot that allows you
to put all your attention on the working muscles. Ready for
even more? Raise up on the ball of your standing foot, so you
engage your calf as you tilt and pulse the opposite foot.
this exercise two to three times a week, working up to two
minutes on either side. Remember to take a day of rest in