Name: ヒップ ディップスを解消する 8 分間の簡単なワークアウト (8-Minute Simple Workout to Get Rid of Hip Dips)
Uploaded: 2021-01-14T09:39:35.000Z
Duration: 8 min 47 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

You know, Marilyn Monroe had them, right?

Yeah, but it was Marilyn Monroe, so nobody cared.

Anyway, if you want to get rid of your dips, I have just the workout plan for you.

We're focusing on the sides of your hips and the glutes stand straight with your side.

Facing a sturdy object chair, table or wall, you can hold on to it to keep your balance.

Slowly lift your leg out to the side while keeping it straight.

You'll feel a slight stretch in your inner thigh, so don't rush it.

Hold it for three seconds and then slowly lower your leg.

Two sets of 10 on each leg and you're ready to move on Squats.

Now we're gonna focus on toning your leg muscles.

Stand with your feet slightly whiter than your hips.

Slowly bend your knees like you're sitting down on an imaginary chair.

When you lower yourself, hold it for three seconds and come back up.

Let's tackle those inner and outer thighs and try to strengthen your ham ease and quads.

Stand with your legs wider than shoulder width apart.

Shift your body weight to the right foot while keeping your left foot sturdy on the ground.

Bend your right knee down to a 90 degree angle.

Hold it for three seconds and come back up.

Switch legs and finish with two full sets, side to side squats.

We're still strengthening your leg muscles, but you'll also work on your core balance and flexibility.

Stand up straight with your legs together.

Now move your left foot to the left and bring your right foot to meet the left one full of that by extending your right foot to the right and bring your left foot to meet the right one.

Standing kickback lunges, another string building exercise that will help your balance too.

Take a front step with your left leg and lunge.

Keep your front me in line with your toes while coming back up.

Kick your left leg back and squeeze your glutes returned at the starting position and repeat with your right leg.

Feel free to take a short break every two minutes or so.

You'll need to stay low on the ground and your side glutes and thighs will feel it.

Start in a standing position with your feet together.

Lift your left leg and bring it behind your right leg, like crossing your thighs and your left leg touches down, then both your knees into a 90 degree angle.

Pull that for three seconds and come back up two sets of 10 on each leg and move on to kneeling side leg lifts.

Let's focus on the hips, outer thighs and glutes.

Targeting these areas is the recipe for getting rid of hip dips get on all fours, engage your core and lift your right leg out to the side with your knee still bent at a 90 degree angle.

Lower that leg, but don't let it touch the floor.

That's one Rep do 10 switch legs and 10 more on both leg kick backs.

Extend your left leg back behind you, and as you lift, straighten it.

Go as high as you can, then lower your leg.

But don't let it touch the floor and repeat 10.

Glute bridges lie down on your back with your palms touching the floor.

Bend your knees and keep your feet a bit wider than your hips.

All right, hold it for three seconds and lower back down.

During the last pose, keep your body up for 15 seconds.

Let's give those outer thighs and glutes another go.

Engage the muscles in your hips to tone them as well.

Lie down on your left side and keep your body straight.

Lift your right leg while keeping it straight.

Do 15 reps on each side and two sets will do it.

Keep your knees slightly apart in your hands, right below your shoulders.

Extend your right leg out to the side and keep her toes pointed.

Bring it on the other side of your bent left leg and lure it toward the floor without touching it like you're drawing an imaginary rainbow in the air behind you.

Bring it back to the right side and repeat 10 rips on each leg two times.

Now let's try strengthening your core while also focusing on your quads, thighs and glutes.

Your wrist should be in line with your shoulders and your back straight.

Lift your right leg up and then your need to bring your heel towards your bottom.

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ヒップディップスを解消する 8 分間の簡単なワークアウト (8-Minute Simple Workout to Get Rid of Hip Dips)

engage

grab

slightly

straight

ヒップ ディップスを解消する 8 分間の簡単なワークアウト (8-Minute Simple Workout to Get Rid of Hip Dips)

engage

grab

slightly

straight

ヒップディップスを解消する 8 分間の簡単なワークアウト (8-Minute Simple Workout to Get Rid of Hip Dips)