If you want to follow Kim Kardashian's incredible sports program, look no further, E! take care of you.
The coronavirus may force gyms to close and people to hide in their homes, but that doesn't mean we have to relax physically. As Blake Lively's personal coach Don Saladino told E! : "To strengthen your immune system, you have to keep your muscles toned and eat healthy. If we stop training and moving, it will affect our quality of sleep, which will affect our immune system."
So whether people are looking for an easy way to exercise even in social distancing or just new exercises to add to their sports program, bodybuilding guru Melissa Alcantara knows all the tricks. She explains to E! News that she will be organizing daily home sports sessions that she will post in her Instagram story on @FitGurlMel so people can follow them from home.
But beware ! The coach likes to incorporate a lot of jumps, even with Kim. She says: "Kim has a LOVE / HATE relationship with sports at home with everything that involves jumping. BUT she knows that it is what is most effective and she gives her all!
The coronavirus may force gyms to close and people to hide in their homes, but that doesn't mean we have to relax physically. As Blake Lively's personal coach Don Saladino told E! : "To strengthen your immune system, you have to keep your muscles toned and eat healthy. If we stop training and moving, it will affect our quality of sleep, which will affect our immune system."
So whether people are looking for an easy way to exercise even in social distancing or just new exercises to add to their sports program, bodybuilding guru Melissa Alcantara knows all the tricks. She explains to E! News that she will be organizing daily home sports sessions that she will post in her Instagram story on @FitGurlMel so people can follow them from home.
But beware ! The coach likes to incorporate a lot of jumps, even with Kim. She says: "Kim has a LOVE / HATE relationship with sports at home with everything that involves jumping. BUT she knows that it is what is most effective and she gives her all!
Without further ado, here are Melissa's favorite exercises!
Buttocks:
1) Sumo plio squats in bodyweight: 4 (series) x 30 (repetitions)
Chest forward, body well covered, and make sure your back and neck are straight. Inhale down, and exhale to propel your jump. Land softly on the feet, sheath well to control extension and reception. Go down 2-3 cm below the horizontal to use your glutes and hamstrings as much as possible.
2) Crab walk (resistance band above the knees): 4 x 20
I love this exercise. Put yourself in a squat position (chest forward, back and neck aligned, body sheathed, flexion a little below the horizontal) and move sideways one leg at a time, one side and then the side. 'other.
3) Bust readings: 4 x 8 - 12
Use a weight bench, sofa, or dumbbells / heavy objects to block your feet and keep them from getting up. Get on your knees, chest forward, and gain good weight to control the movement downhill. Exhale while going up while contracting the glutes and adductors at the same time.
Buttocks:
1) Sumo plio squats in bodyweight: 4 (series) x 30 (repetitions)
Chest forward, body well covered, and make sure your back and neck are straight. Inhale down, and exhale to propel your jump. Land softly on the feet, sheath well to control extension and reception. Go down 2-3 cm below the horizontal to use your glutes and hamstrings as much as possible.
2) Crab walk (resistance band above the knees): 4 x 20
I love this exercise. Put yourself in a squat position (chest forward, back and neck aligned, body sheathed, flexion a little below the horizontal) and move sideways one leg at a time, one side and then the side. 'other.
3) Bust readings: 4 x 8 - 12
Use a weight bench, sofa, or dumbbells / heavy objects to block your feet and keep them from getting up. Get on your knees, chest forward, and gain good weight to control the movement downhill. Exhale while going up while contracting the glutes and adductors at the same time.
Abs:
1) Extended leg raises: 4 x 20
With a dumbbell in each hand, keep your lower back flat in contact with the ground, and exhale while lifting your leg 90 degrees. Control the descent by inhaling, and just before the foot hits the ground, raise your leg!
2) Crunch with resistance band (or rope on pulley): 4 x 30
You can use a resistance band to make rope crunches on a pulley by attaching it to a bar or a stable support. Leave in kneeling position and exhale while going down while slightly rounding the upper back but keeping the lumbar and abdominals well sheathed. Going back up, let your abs stretch and come back down before coming back completely to 90 degrees on your lap.
3) Combined crunch (Mel style): 4 x 20
Sit on the floor and bend your knees about 60 degrees, then tilt your chest back, chest forward, until you feel your abs contract. Lift your feet off the ground and open your abs. Exhale and bring your elbows back towards your knees, forming a V. Make sure you breathe out while crunching and inhale when you return to the starting position.
1) Extended leg raises: 4 x 20
With a dumbbell in each hand, keep your lower back flat in contact with the ground, and exhale while lifting your leg 90 degrees. Control the descent by inhaling, and just before the foot hits the ground, raise your leg!
2) Crunch with resistance band (or rope on pulley): 4 x 30
You can use a resistance band to make rope crunches on a pulley by attaching it to a bar or a stable support. Leave in kneeling position and exhale while going down while slightly rounding the upper back but keeping the lumbar and abdominals well sheathed. Going back up, let your abs stretch and come back down before coming back completely to 90 degrees on your lap.
3) Combined crunch (Mel style): 4 x 20
Sit on the floor and bend your knees about 60 degrees, then tilt your chest back, chest forward, until you feel your abs contract. Lift your feet off the ground and open your abs. Exhale and bring your elbows back towards your knees, forming a V. Make sure you breathe out while crunching and inhale when you return to the starting position.
If her subscribers miss her videos, the celebrity coach has a website where fans can buy her 21-day training program at home. Each session lasts 25 minutes and is available on its Fitplan app with one week offered for each new subscription.
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