Overlook about each day intense exercises and performing so many workout routines to tone the thighs and hips, and provides this one train a attempt, shared by Malaika Arora.
At 50, Malaika Arora continues to set health requirements! Whether or not she’s doing yoga or sweating it out on the fitness center, her dedication to staying match displays in her sturdy physique and glowing pores and skin. With over 1,000,000 followers on social media, the Bollywood diva commonly shares glimpses of her exercise routines, typically giving health motivation to those that observe her. In a contemporary put up, she revealed one in every of her favorite decrease physique workout routines to tone her glutes and lose thigh fats. So, do you need to know what workout routines Malaika Arora swears by for sturdy hips and thighs? Learn on!
In an Instagram reel, Malaika Arora is seen performing dumbbell half squats, holding a dumbbell in every hand on both facet of her physique. She says within the video, “Simply do 3 units of 15.” The train targets the quadriceps and glutes, and in keeping with the visible breakdown in her reel, it helps scale back thigh fats and sculpt ‘apple hips’—a time period used to explain spherical and toned buttocks.
In direction of the tip of the video, Malaika Arora leaves her followers with a strong message: “Stronger daily, fitter each second.” She captioned her put up, “Sculpted simplicity 🏋🏻♀️ #LeanHips #HIIT #fitnessmotivation #healthandhappiness #healthandwellness #yogabliss #yogafitness #fitnesslove #mallamotivation #malaikasmondaymotivation.”
Advantages of dumbbell half squats
Half squats are a variation of the standard squat, the place you decrease your physique to about midway down as a substitute of going full-depth. When mixed with dumbbells, this transfer turns into much more efficient. It strengthens the quadriceps, glutes, and hamstrings, serving to tone your decrease physique. This train can be nice for individuals who need to scale back thigh fats and construct muscle energy with out placing an excessive amount of stress on the knees.
How you can carry out dumbbell half squats
- Stand straight along with your toes shoulder-width aside.
- Maintain a dumbbell in every hand and let your arms grasp naturally by your sides. Maintain your chest up, core tight, and shoulders relaxed.
- Slowly decrease your physique by bending your knees and pushing your hips again, simply till your thighs are about parallel to the bottom (half squat place).
- Maintain the place for a second and push by way of your heels to return to the beginning place.
- Repeat for 15 reps and full 3 units as beneficial by Malaika Arora.
Errors to keep away from with dumbbell half squats
- Ensure that knees usually are not going past toes to forestall knee pressure.
- Keep away from leaning ahead and keep a straight again and upright posture to keep away from again accidents
- Don’t swing your arms; preserve dumbbells regular beside your thighs.
- Tighten your core all through the motion for higher steadiness and management. In any other case, will probably be tough to carry out it.
- Keep away from going too deep and follow the half-squat degree to focus on the supposed muscle groups.
- Keep away from lifting heels off the ground to take care of stability whereas performing this dumbbell train.
So subsequent time you hit the fitness center, do this Malaika Arora-approved transfer for stronger, toned hips!
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