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The fitness trainer shares movements that you can perform in the bathroom, kitchen and in an AUTO to tighten your entire body


A Barre and Pilates teacher shared the simple exercises you can do while brushing your teeth, standing next to a bed, and on a road trip to train your entire body on social media.

The mother of two Andrea Rogers, 49, is the founder of Xtend Barre. A boutique training class with 24 studios across Australia loved by former Victoria & # 39; s Secret models like Martha Hunt and Rosie Huntington-Whiteley.

The American dancer recently opened a TikTok account to share the equipment-free movements that shaped her body during the COVID-19 lockout.

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The mother of two Andrea Rogers, 49, is the founder of Xtend Barre, a boutique gym loved by Victoria & # 39; s Secret Models

The American dancer recently opened a TikTok account to share the equipment-free movements that shaped her body during the COVID-19 lockout in the house

She lives in New York City with her two daughters

The American dancer recently opened a TikTok account to share the equipment-free movements that shaped her body during the COVID-19 lockout in the house

WHILE BRUSHING YOUR TEETH:

Instead of just standing over the pelvis for two minutes, Andrea recommends doing four leg movements to shape your glutes and quadriceps.

She begins to stand upright, showing that her feet are lying, and makes sure that her knees "run" over her second and third toes. This little shape shapes the thighs.

Then she moves on Relves – which keep you in the same position, but instead of bending at the knee, stretch on your toes and build strength in your feet, calves and thighs.

A combination of yokes follows, in which you bring a pointy toe up to hit each knee and tighten the hips, glutes, and thighs.

End with lunges that work on the quads, glutes and hamstrings, and repeat this twice a day while brushing.

She begins to stand upright, with her feet turning out to be a simple exercise and making sure her knees "run" over her second and third toes.

End with lunges that work on the quads, glutes and hamstrings, and repeat this twice a day while brushing

Instead of just standing over the pelvis for two minutes, Andrea recommends doing four leg movements to shape your glutes and quadriceps

Standing near a bed:

If you got the bed ready one morning, Andrea would try to use it as compensation for some of her more flexible exercises.

She starts by laying her leg lengthways on the bed and leaning in and out to stretch her bevels and inner thighs.

"Focus on reaching up and then up," she said.

Then she bends her bed leg and face away from the mattress, puts her pelvis under and lets go to move the hip flexors.

Finally, turn to the bed and jump forward to the ceiling with your hands outstretched.

She starts by laying her leg lengthways on the bed and leaning in and out to stretch her bevels and inner thighs

Then she bends her bed leg and face away from the mattress, puts her pelvis under and lets go to move the hip flexors

If you got the bed ready one morning, Andrea would try to use it as compensation for some of her more flexible exercises

Finally, turn to the bed and jump forward to the ceiling with your hands outstretched

Finally, turn to the bed and jump forward to the ceiling with your hands outstretched

IF YOU ARE IN THE KITCHEN:

The kitchen island can not only be used to prepare a meal, but is also the perfect height to become a balance beam for your workout.

Andrea starts by leaning against it for a few triceps push-ups (keep your arms by your side instead of bending like a typical push-up) before starting with high heels on oblique dips, chair pull-ups, chair pulses, and parallel thighs sets.

If you repeat each exercise for one minute, you have a "super effective" five-minute workout.

Andrea starts leaning against it for a few triceps pushups

Descending into a chair position (pictured) works best if you "pulsate" the movement up and down on your heels

If you repeat each exercise for one minute, you have a "super effective" five-minute workout

IF YOU ARE ON A ROAD TRAVEL:

Sitting in the car is no excuse to miss your training for the day, Andrea said.

Start with “resilient hip flexion,” which involves lifting your leg to a curved position and pushing it back down with your hand.

Then stick together by holding the front of the car seat and "scooping" your abdominal muscles under you, while at the same time straining your pelvic floor muscles.

Go on a "tough adduction press" where you spread your legs and place your palms against and press against your inner thighs while trying to pull your legs back together.

Start with “resilient hip flexion,” which involves lifting your leg to a curved position and pushing it back down with your hand

Finally, pull your buttocks together "violently" and hold them for five seconds before letting go and trying again

Sitting in the car is no excuse to miss your training for the day, Andrea said

Andrea & # 39; s Barre courses are world famous in Hollywood. The actress Margot Robbie swears by the movements with low intensity to keep them fit when traveling

Andrea & # 39; s Barre courses are world famous in Hollywood. The actress Margot Robbie swears by the movements with low intensity to keep them fit when traveling

Activate your lower abdominal muscles by performing pelvic curls in your seat, inserting your pelvis and letting go.

Finally, pull your buttocks together "violently" and hold them for five seconds before letting go and trying again.

Andrea & # 39; s Barre courses are world famous in Hollywood. The actress Margot Robbie swears by the movements with low intensity to keep them fit when traveling.

Membership in the Xtend Barre Australian franchise costs $ 259 a month or $ 3,108 a year, but new customers can get their first class for free.

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