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@lihle_mlondleni: Quick trip to my hometown

lihle_mlondleni
lihle_mlondleni
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Region: ZA
Saturday 31 January 2026 08:33:07 GMT
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Save this for sculpted glutes 🍑✨ After 20 years of teaching Pilates, this is one of my favourite glute sequences for building strength, improving hip extension and really targeting the glutes. 🤍 By resting on my forearms and placing a foam roller underneath my knees, I can create a little more room for hip extension, allowing the gluteus maximus to work through a greater range of movement. ✨ The forearm support also makes it easier to maintain a neutral spine and keep the pelvis stable, so the movement comes from the hips rather than arching through the lower back. This is where your deep core comes in, helping stabilise your pelvis while your glutes do the work. 🤍 Try this: ✨ Straight Leg Lift x12 ✨ Rainbow x12 ✨ Kicks x12 🤍 Complete 4 rounds on each leg. I’m using my 90cm low-density foam roller from @motuskit 🤎 It’s beautifully soft and comfortable underneath the knees. If you don’t have a roller, a yoga block or two tightly rolled towels can work too. You’re simply looking for a little elevation to give your hips more room to extend. Keep your ribs gently connected, pelvis steady and focus on squeezing the glute rather than lifting the leg as high as possible. ✨ 🍑 Lifted, sculpted glutes ✨ Stronger deep core ✨ Better hip stability Save this for your next glute workout and follow for more Pilates that actually works. 🤍 #Pilates #GluteWorkout #SculptedGlutes #PilatesWorkout #DeepCore
Save this for sculpted glutes 🍑✨ After 20 years of teaching Pilates, this is one of my favourite glute sequences for building strength, improving hip extension and really targeting the glutes. 🤍 By resting on my forearms and placing a foam roller underneath my knees, I can create a little more room for hip extension, allowing the gluteus maximus to work through a greater range of movement. ✨ The forearm support also makes it easier to maintain a neutral spine and keep the pelvis stable, so the movement comes from the hips rather than arching through the lower back. This is where your deep core comes in, helping stabilise your pelvis while your glutes do the work. 🤍 Try this: ✨ Straight Leg Lift x12 ✨ Rainbow x12 ✨ Kicks x12 🤍 Complete 4 rounds on each leg. I’m using my 90cm low-density foam roller from @motuskit 🤎 It’s beautifully soft and comfortable underneath the knees. If you don’t have a roller, a yoga block or two tightly rolled towels can work too. You’re simply looking for a little elevation to give your hips more room to extend. Keep your ribs gently connected, pelvis steady and focus on squeezing the glute rather than lifting the leg as high as possible. ✨ 🍑 Lifted, sculpted glutes ✨ Stronger deep core ✨ Better hip stability Save this for your next glute workout and follow for more Pilates that actually works. 🤍 #Pilates #GluteWorkout #SculptedGlutes #PilatesWorkout #DeepCore
#اكسلبور #خلفيات #ايفون16 #دعمكم #explore
#اكسلبور #خلفيات #ايفون16 #دعمكم #explore


The one Dhikr that brings you closer to Allah and His Messenger ﷺ. . . . . . . . . . . . . #creatorsearchinsights #IslamicReminder #IslamicPost #darood_e_pak #zikreillahi1
The one Dhikr that brings you closer to Allah and His Messenger ﷺ. . . . . . . . . . . . . #creatorsearchinsights #IslamicReminder #IslamicPost #darood_e_pak #zikreillahi1
#maternelle #petiteenfance #éducatrice #apprentissage #kinshasa🇨🇩
#maternelle #petiteenfance #éducatrice #apprentissage #kinshasa🇨🇩
Happy birthday to me 🎂........ #Sad #Edts #GFX #bhirtday
Happy birthday to me 🎂........ #Sad #Edts #GFX #bhirtday

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