Feel your body weight as you step down through your heel of each foot. Spending 30 minutes on the climber, cheating your way through each step will not bring you results. Do you ever see people at the gym leaning on the machine with their arms and staying on their tiptoes? You have either seen them, or are one of them. Stairmasters and climbers when used at a slower frequency with honest, normal steps will recruit your butt muscles into action. Make sure that you don’t hyper extend your knees. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. This is where it’s time to SQUEEZE your butt to raise back up. (barbell or dumbbells) Keep your back flat and your abdominals engaged, bend forward from the hips and lower your torso until your weights reach your shins. Try doing 2- 3 sets of 20 repetitions on each leg.ĭeadlifts are an excellent exercise for your hamstrings, butt and lower back, but form is critical! Start by standing with your feet hip-width apart, and your weights in front of thighs. Alternate each rep, which leg is crossing over. When you close them, have one leg cross over the other. Try doing 3 sets of 20 repetitions on each leg.Īre you wanting more? Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close. Move each legs as though you are doing a flutter kick in water. Lift one leg higher then the other and alternate. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. ![]() ![]() On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. OK, maybe this doesn’t sound like fun to you, but if you simply give me a chance here, you may start enjoying it as much as I do. This exercise, which I have learned as “Flutter Kicks” will surely make your hamstrings and glutes burn with delight. Hip Extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best. Do 10 – 15 reps with the right leg forward and then continue with the left leg. At this time your back knee will almost touch the floor then come back up. Make sure your front knee does not go past your toes. ![]() Bring one leg forward with a long stride and ensure you are balanced. Bend both legs lowering your body towards the floor. Hold one dumbbell on each side of your body. As a refresher on how to do a lunge, let’s review the stationary lunge with dumbbells.
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