一條阻力帶在家練翹臀🍑搶救扁臀！居家21分鐘初中階臀腿運動 (女性必做) At-home resistance band only 21 min glute workout 

居家21分鐘 一條阻力帶練蜜桃臀 無跳躍、多角度有感刺激｜一週2-3次練出性感翹臀
Warm up
深蹲變化型Alternative squat steps
慢速深蹲Super slow squat
怪獸走路 Monster walk
深蹲停頓 Squat half hold
阻力恰恰 右 Banded cha cha
阻力恰恰 左 Banded cha cha
Rest 20
單邊阻力開合Single hip abduction R
單邊阻力開合 Single hip abduction L
阻力開合+停留 Hip abduction + hold
慢速椅子深蹲Box squat (slow
Rest
阻力帶分腿蹲 右 Banded lunge (slow)
分腿蹲後踏步右 Lunge squat step
彩虹分腿蹲 右 Rainbow leg lift R
分腿蹲抬腳停留 右Leg lift hold R
Rest
阻力帶分腿蹲 左Banded lunge (slow) L
分腿蹲後踏步 左Lunge squat step L
彩虹分腿蹲 左 Rainbow leg lift L
分腿蹲抬腳停留 左Leg lift hold L
Rest
蛤蜊開腳 右 Clamshells R
側躺抬腳 右Side lying leg lift R
蛤蜊開腳 左Clamshells L
側躺抬腳 左 Side lying leg lift L
Rest
驢子踢腿 右Donkey kick
彩虹抬腳 右Rainbow lift
鳥狗停留 右Bird dog hold
驢子踢腿 左Donkey kick
彩虹抬腳 左Rainbow lift
鳥狗停留 左 Bird dog hold
Rest
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