Lunges and squats are often referred to as the masters of lower body exercises. In addition to your legs, theses functional, compound exercises also work your buttocks. However, poor form, a muscle imbalance, the consistent overload on your knees, and the repetitive motion, can make these exercises wreak havoc on your knees. (See References 1) Not to fear, you can still strengthen and shape your glutes with do-able, effective exercise that are easy on your knees.
Squeeze Your Tush
Butt squeezes don't require fancy equipment, and are discreet, so they can be done pretty much anywhere, whether you're watching TV, or waiting in line in the grocery store. Simply squeeze your butt cheeks together, and hold the isometric contraction for 10 seconds. (See References 2) Do eight to 12 reps, two to three times a day. For variety, contract your butt while you walk; step forward with your right foot, and right after your heel lands, squeeze your right butt cheek. Release the tension right before your toe lifts off the floor, and repeat the exercise on your other side. (See References 3, p. 29)
Mimic a Bridge
The bridge exercises effectively works your glutes, while also engaging your legs and calves. During this exercise you're lying face up on the floor with your knees bent and your feet hip-width apart, flat on the floor. After engaging your abs, raise your hips, lifting your butt and lower back off the floor, until your body aligns from your knees to your shoulders. Really squeeze your buttocks at the top of the exercise for two seconds, and then slowly return to the starting point. Finish eight to 12 reps and two to three sets. (See References 4, p. 50)
Extend Your Hips
Hip extensions can work your glutes without hurting your ...
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Shapewalking: Six Easy Steps to Your Best Body; Marilyn L. Bach and Lorie Schleck [http://books.google.com/books?id=Ka2fE3EhvfcC&pg=PA29&dq=butt+squeezes&hl=en&sa=X&ei=WIr5Uv3TKsGj2QXm2IDIBQ&ved=0CCsQ6AEwAA#v=onepage&q=butt%20squeezes&f=false]
Anatomy for Strength and Fitness Training; Mark Vella [http://books.google.com/books?id=Beed0ml1t6IC&pg=PA50&dq=Anatomy+for+Strength+and+Fitness+Training++By+Mark+Vella+double+leg+bridge+slowly+raise+the+trunk&hl=en&sa=X&ei=won5UvLcCMjj2QWEqoHoDw&ved=0CCsQ6AEwAA#v=onepage&q=Anatomy%20for%20Strength%20and%20Fitness%20Training%20%20By%20Mark%20Vella%20double%20leg%20bridge%20slowly%20raise%20the%20trunk&f=false]
Precision Exercises; Brian P. Lambert [http://books.google.com/books?id=I3ixZ5s8wHAC&pg=PA18&dq=clam+exercise&hl=en&sa=X&ei=iov5UtS5KomD2gWIqoCYDA&ved=0CDYQ6AEwAA#v=onepage&q=clam%20exercise&f=false]
(2014). Effects of Kinesiology Taping on Repositioning Error of the Knee Joint after Quadriceps Muscle Fatigue. Physical Therapy Science 26(6); 921-923.
Neporent, Liz, and John Egan. Crunch: A complete guide to health and fitness. 1st Ed. New York: Doubleday, 1997. Print.
Kinesiology can be defined as the study of mechanics of body movements, so I think that is very important to know the meaning of movement when studying kinesiology. Everything in kinesiology has to do with the movement. Every action the body takes is a movement which is what kinesiology is. You cannot be successful in the field of kinesiology no matter what you are doing if you do not understand what movement is. It is the study of human movement, performance, and function by applying the sciences of biomechanics, anatomy, physiology, and neuroscience. It looks at movement and which muscles are involved to create movement relating to strength exercising and sports technique. Movement is an act of changing physical location or position or of
Physical therapy and kinesiology work in a close relationship to each other. Essentially one may think they are one in the same, however there are small differences between the two that provide different results when applied singularly. As a combined effort physical therapy and kinesiology work to heal the muscles and joints of the body, recreating movements perfectly as they were before injury or in some cases as closely as one can get to a perfect function. First one must understand where the lone is drawn between the two fields and how they balance each other to create desirable results in a patient.
Choosing a vocation can be a daunting task. With the world ever-evolving, one may come across a new attractive career every year. In order to ensure optimal job satisfaction, it is vital to educate oneself about every alluring prospect prior to committing. Simple factors like the time commitment and salary can mean the difference between a content existence and a miserable one.
Frank I. Katch Ed. D. (1986). Clinics in Sports Medicine. Philadelphia, Pa: W.B. Saunders Company.
The background of athletic training started way back in ancient Greece. Back then they believed massage was very important, especially to the people that pla...
There are many aspects on the study and meaning of kinesiology. Some of these ways are; applied kinesiology, kinesiology medicine research, and specialized and energy kinesiology. The study kinesiology and massage therapy is believed to go hand and hand. Many will say that without the proper knowledge of kinesiology and muscle movements, you can not provide a patent with all that is needed for a proper massage. As we approach new years, many individuals are increasing their concern in health. With the healing arts increasing in popularity, individuals don’t understand the need for well-rounded therapist. Who are trained in the science of kinesiology, which includes the technique of massage to enable them to be proficient in their field.
Lee SE, Cho SH. The effect of McConnell taping on vastus medialis and lateralis activity during squatting in adults with patellofemoral pain syndrome. Journal of Exercise Rehabilitation. 2013;9(2):326-330
Pilates is all about improving deep core strength, muscle control, flexibility, and body toning. Somehow I wonder, "if I just want to stretch my body, why not just do stretching, why Pilates?". Why Pilates? Well, what I love about this is, it 's not just about stretching your body. There are moves or positions that look very simple, but they take a lot of precision and control. Few of my favorite Pilates positions are: criss cross, controlled leg drop, and butt lifts with one resting leg. Criss cross has a special emphasis in obliques: this particular position helps define, and gives you a slim and smaller waistline. Controlled leg drop focuses on improving the core: this is a great way in strengthening the core, flattening belly, and defining ABS. Butt lifts with one resting leg helps not just on slimming waistline, defining ABS, it is also a great and effective workout for a great butt. This will lift and tone your backside effectively; this is a great alternative for squats. Why I love these three positions is that they focus and give emphasis on slimming waistline, defining ABS, and lifting buttocks. You will feel the burn big-time. If you want a low-intensity exercise that still burns calories and gives you a toned body, Pilates is your next best
The GSIRC highly encourage hands on experience for student interns. In order to have a sympathetic notion on what to do as an intern, the PEES courses taken previous semesters were remarkably accommodating when assisting the clients through rehabilitating workouts. In order to understand which anatomical part the patient is rehabilitating, anatomy and physiology were one of the vital subjects to be acquainted with. Having the understanding of the anatomy terms helped me, as an intern, to understand majority of the diagnosis shown on the patients’ charts. As the patients goes through their exercises it were also essential to understand the movements of each exercise such as abduction with external rotation or knee flexion. The course that corre...
The purpose of the squat is to train the muscles around the knees and hip joints, as well as to develop strength in the lower back, for execution of basic skills required in many sporting events and activities of daily living. Because a strong and stable knee is extremely important to an athlete or patient’s success, an understanding of knee biomechanics while performing the squat is helpful to therapists, trainers, and athletes alike (11). Because most activities of daily living require the coordinated contraction of several muscle groups at once, and squatting (a multi-joint movement) is one of the few strength training exercises that is able to effectively recruit multiple muscle groups in a single movement, squats are considered one of the most functional and efficient weight-bearing exercises whether an individual’s goals are sport specific or are for an increased quality of life
Although crunches don't spot reduce fat from your tummy, they do strengthen your abs, and as part of your core, strong abs can alleviate lower back pain, and improve your athletic performance, balance and stability. (See References 1) Traditional crunches are done by lying face up on the floor with your knees bent and feet flat, or with your knees directly above your hips and your lower legs parallel to the floor. You then cradle your hands behind your head for support, and raise your head and shoulder blades off the floor to bring your rib cage toward your pelvis. (See References 2)
There are many different classes available at gyms and various types of home exercise equipment to use. Although there are many at home techniques to try as well. ...