Forget the daily intense training sessions and perform so many exercises to tone the thighs and hips, and try this exercise, shared by Malaika Arora.
At 50, Malaika Arora continues to set fitness standards! Whether she makes yoga or that she sweats to the gymnasium, her commitment to stay in shape is reflected in her strong physique and her brilliant skin. With more than a million followers on social networks, the Bollywood diva regularly shares overviews of its training routines, which often gives a fitness motivation to those who follow it. In a final article, she revealed one of her favorite lower body exercises to tone her glutes and lose her thigh. So, do you want to know which Malaika Arora exercises swears for hips and strong thighs? Read the rest!
In an Instagram coil, Malaika Arora is seen performing half -squats dumbbells, holding a dumbbell in each hand on each side of her body. She says in the video: “Make just 3 15 year old sets.” The exercise targets quadriceps and glutes, and depending on the visual rupture of its coil, it helps reduce the fat of the thighs and sculpt the “apple hips” – a term used to describe the round and tonic buttocks.
Towards the end of the video, Malaika Arora leaves her fans with a powerful message: “Stronget every day, fitter in shape at all times.” She subtitled her article: “Simplicity sculpted šš»āāļø #leanhip #Hiit #Fitnessmotivation #healthandhappinSss #healthandwellness #yogabliss #yogafitness #Fitnesslove #mallativation #Malaikasmondaymotivation.”
Advantages of semi-skate dumbbells
Half-squats are a variation in the traditional squat, where you lower your body almost halfway instead of going deep. When combined with dumbbells, this decision becomes even more effective. It strengthens quadriceps, glutes and hamstrings, helping to tone the lower body. This exercise is also ideal for those who want to reduce the fat of the thighs and build muscle strength without exerting too much pressure on the knees.
How to do half -squats dumbbells
- Stand straight with your feet with the shoulder width.
- Hold a dumbbell in each hand and let your arms hang naturally by your sides. Keep your chest, tight nucleus and relaxed shoulders.
- Slowly lower your body by folding your knees and pushing your hips, until your thighs are roughly parallel to the ground (position in half squat).
- Hold the position for a second and pass your heels to return to the starting position.
- Repeat for 15 repetitions and complete 3 sets recommended by Malaika Arora.
Errors to avoid with half -squats dumbbells
- Make sure the knees do not exceed the toes to avoid knee tension.
- Avoid leaning in front and maintaining a straight and straight posture to avoid back injury
- Don’t swing your arms; Keep the stable dumbbells next to your thighs.
- Tighten your nucleus throughout the movement for better balance and control. Otherwise, it will be difficult to execute it.
- Avoid going too deep and stick to the half-acquire to target the planned muscles.
- Avoid lifting the heels from the soil to maintain stability while performing this dumbbell exercise.
So the next time you have the gymnasium, try this movement approved by Malaika Arora for stronger and toned hips!
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